WEEK 4 : 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

The 44's
Buy In
Chin up Ladder 2-4-6-8-10
*Rest 20 sec between sets

3 Rounds
Run - 4 Min
Plank Rows - 40 (20 each side)
Run - 4 Min
Pushups - 40

NOTES
This workout works great outdoors, inside on a treadmill, and is also an excellent workout on an assault bike, ski erg, rower, or spin bike.
Track your distance total across the 6 x 4:00m runs so you can beat this number the next time you do this workout.
The 44's is done for best time possible. No rest between stations.

FORM VIDEOS
Chin Up: https://lab.mtntough.com/videos/mtntough-form-chin-ups
Plank Row: https://lab.mtntough.com/videos/mtntough-form-plank-row
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups