WEEK 14 : DAY 4
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
Bandwalks
Shoulder Dislocates
THE WORKOUT
Shoulders like Boulders
*5 Rounds
Z Press - 10 (B:bar; I:75; E:95)
Dumbbell Overhead Walk - 40m (B: 20-25lbs; I: 25-30lbs; E:30-35lbs)
Dumbbell Overhead Walk with press - 40m (same weights)
Pushups - 10
Barbell Bent Over Rows - 10 (B:95, I:135, E:165)
Lateral Raises - 10 (B:10lbs; I:15lbs; E:20lbs)
Farmer Carry - 40m (50% of your body weight in each hand)
Run - 400m
MOBILITY
Follow along with Emily in this week's mobility video.
NOTES
Stay focused on your form – the run is meant to keep your heart rate up but also pull the blood out of your shoulders before you dive into the next round so keep the pace moderate but not so slow that it takes you longer than 2 minutes.
FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Z Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Dumbbell Overhead Walk: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk
Dumbbell Overhead Walk with press: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk-with-press
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups
Barbell Bent Over Rows: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Lateral Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Up Next in Preseason Prep Week 14
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PP1 - W14D5
WEEK 14 : DAY 5
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 secTHE WORKOUT
12-15 Mile Road March
*This is the last LONG road march...
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