WEEK 9 : 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

The Bear

*One time, all the way through

Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
KB Swings - 50
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
KB Swings - 40
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
KB Swings - 30
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
KB Swings - 20
Burpees - 30
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
Goblet Squat - 20
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
Goblet Squat - 30
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
Goblet Squat - 40
Row 500m or Ski 500m or Run 0.3mi or Assault Bike 50cal
Goblet Squat - 50

MOBILITY
Follow along with this weeks mobility video.

NOTES
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!

Use a kettle bell for both your swings and goblet squats
Beginner- 16kg/35lbs
Intermediate- 18kg/40lbs
Elite-24kg/53lbs

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
KB Swings: https://lab.mtntough.com/videos/mtntough-form-kettle-bell-swing
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-goblet-squat