WEEK 1 : DAY 4

THE WARMUP
MTNTOUGH Bodyweight Standard
Run - 400m
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

Alternate 22s

*No Running
Superset - *Plank Jumping Jacks and Nose Breakers
20 Plank Jumping Jacks – 2 Nose Breakers
18 Plank Jumping Jacks – 4 Nose Breakers
16 Plank Jumping Jacks - 6 Nose Breakers
14 Plank Jumping Jacks – 8 Nose Breakers
12 Plank Jumping Jacks – 10 Nose Breakers
10 Plank Jumping Jacks – 12 Nose Breakers
8 Plank Jumping Jacks – 14 Nose Breakers
6 Plank Jumping Jacks – 16 Nose Breakers
4 Plank Jumping Jacks – 18 Nose Breakers
2 Plank Jumping Jacks – 20 Nose Breakers

Superset - *Bridge Pulls and Negative Pull-Ups
**Select one of the following levels to complete.**

Elite:
20 Bridge Pulls – 2 Pull-Ups
18 Bridge Pulls – 4 Pull-Ups
16 Bridge Pulls - 6 Pull-Ups
14 Bridge Pulls – 8 Pull-Ups
12 Bridge Pulls – 10 Pull-Ups
10 Bridge Pulls – 12 Pull-Ups
8 Bridge Pulls – 14 Pull-Ups
6 Bridge Pulls – 16 Pull-Ups
4 Bridge Pulls – 18 Pull-Ups
2 Bridge Pulls – 20 Pull-Ups

Intermediate:
20 Bridge Pulls – 2 Pull-Ups
18 Bridge Pulls – 3 Pull-Ups
16 Bridge Pulls - 4 Pull-Ups
14 Bridge Pulls – 5 Pull-Ups
12 Bridge Pulls – 6 Pull-Ups
10 Bridge Pulls – 7 Pull-Ups
8 Bridge Pulls – 8 Pull-Ups
6 Bridge Pulls – 9 Pull-Ups
4 Bridge Pulls – 10 Pull-Ups
2 Bridge Pulls – 11 Pull-Ups

Beginner:
20 Bridge Pulls – 3 Negative Pull-Ups
18 Bridge Pulls – 3 Negative Pull-Ups
16 Bridge Pulls - 3 Negative Pull-Ups
14 Bridge Pulls – 3 Negative Pull-Ups
12 Bridge Pulls – 3 Negative Pull-Ups
10 Bridge Pulls – 3 Negative Pull-Ups
8 Bridge Pulls – 3 Negative Pull-Ups
6 Bridge Pulls – 3 Negative Pull-Ups
4 Bridge Pulls – 3 Negative Pull-Ups
2 Bridge Pulls – 3 Negative Pull-Ups

NOTES
This workout is more about maintaining good form than going for time.
Watch the form videos, take your time and really hit these exercises correctly.
On the second Superset, pick one of the levels to complete.

FORM VIDEOS
Plank Jumping Jacks: https://lab.mtntough.com/videos/mtntough-form-plank-jumping-jacks
Nose Breakers: https://lab.mtntough.com/videos/mtntough-form-nose-breakers
Bridge Pulls: https://lab.mtntough.com/videos/mtntough-form-bridge-pulls
Negative Pull-Up: https://lab.mtntough.com/videos/mtntough-form-negative-pullups