WEEK 1 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

MTNTOUGH Rower Intervals

*Rest as long as it took you to Row the interval (1:1 Work to Rest ratio)
*During rest, complete 10 Ground to Shoulders OR 10 Squat Jumps

Complete the following Intervals
250m
250m
500m
500m
250m
250m
500m
500m

Finisher

*3-5 Rounds
Pull-ups - 10
Ball Plank Reaches - 20 (10 each arm)
Weighted Russian Twists - 30 (15 each side)

Cooldown
Light Cardio - 5 min

Done.

MOBILITY
Follow along with this weeks video.

NOTES
For the Row Intervals - The idea with these is to teach your body to maintain a consistent pace. You don't want to sprint out the first half of the intervals and then crash on the second half. We want you to maintain a steady pace, so your first 250m interval should take the same amount of time as the last 250m interval.
The best way to run these intervals days is to use a phone timer or a watch to make sure your work time and your rest are exactly the same.
Don't forget to get your 10 GTSs or 10 Squat Jumps in that rest time!
Please remember on the Core Finisher, we want you to have perfect form rather than a lot of rounds. 3 rounds with perfect form is better than 5 fast rounds.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Ground to Shoulders: https://lab.mtntough.com/videos/mtntough-form-ground-to-shoulder-gts
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Ball Plank Reaches: https://lab.mtntough.com/videos/mtntough-form-ball-plank-reaches
Weighted Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists