WEEK 7 : DAY 3

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

Superset
Squats 10, 10, 8, 8, 6, 6
Lat-Pulldowns (or Pullups) 10, 10, 8, 8, 6, 6
Rest - 2 min between sets

Superset
4 Rounds
Farmer Carry - 55 yds
Front Rack Walking Lunge - 55 yds

MOBILITY
Follow along with Emily in this week's Mobility Video.

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
For Squats and Lat Pull-downs, exercises should be tailored to the athlete's current strength level or Athlete Specified weight.
MTNTOUGH recommends all athletes use enough weight to ensure the final two reps are difficult. Increase weight for all new sets where the reps decrease, once again ensuring the last two reps are difficult.
For All Hunter Athletes:
Workout done as prescribed.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Lat Pulldowns: https://lab.mtntough.com/videos/mtntough-form-lat-pulldowns
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Front Rack Walking Lunge: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge