WEEK 7 : DAY 2

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Matching Kettlebells
*Max Rounds in 25 minutes. Goals are listed in the "Notes" section.

All out Ski or Row (100% Effort!) - 30 sec (Assault Bike or Treadmill works too, just keep the Treadmill running)
Double KB Front Squats - 5
Double KB Push Press - 5
Double KB Swings - 5

MOBILITY
Follow along with this weeks mobility video.

NOTES
This is one of those high intensity workouts that we deliberately keep short – like interval training – but the intent is that you push your max during that short duration – it’s 100% day.
Use matching kettlebells with the following weights as your guide:
Beginners – 10kg (22lbs) each
Intermediates – 14kg (31lbs) each
Elites – 16kg (35lbs) each.
Rounds:
Beginners shoot for 12 rounds in 25 minutes
Intermediates shoot for 14 rounds in 25 minutes
Elites shoot for 16 rounds in 25 minutes
Be very careful with your form – stay focused and keep your mind in the game - this is part of becoming more mentally tough as you have to keep your mind focused even when you’re fatigued. If you get hurt here, you will get hurt in the mountains so…don’t get hurt!

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Double KB Front Squats: https://lab.mtntough.com/videos/mtntough-form-double-kettlebell-front-squat
Double KB Push Press: https://lab.mtntough.com/videos/mtntough-form-double-kettlebell-push-press
Double KB Swing: https://lab.mtntough.com/videos/mtntough-form-double-kettlebell-swing