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30-30 (OG)

3030 - W5D1

1m 57s
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WEEK 5 : DAY 1

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 Peacekeeper
Buy In
Pullup Ladder 2-4-6-8-10
In Between Each Set....
Bridge Pulls - 10

Superset - *Toe Tap Pushups and Slomo Bicycles
20 Toe Tap Pushups – 2 Slomo Bicycles
Chaser
18 Toe Tap Pushups – 4 Slomo Bicycles
Chaser
16 Toe Tap Pushups - 6 Slomo Bicycles
Chaser
14 Toe Tap Pushups – 8 Slomo Bicycles
Chaser
12 Toe Tap Pushups – 10 Slomo Bicycles
Chaser
10 Toe Tap Pushups – 12 Slomo Bicycles
Chaser
8 Toe Tap Pushups – 14 Slomo Bicycles
Chaser
6 Toe Tap Pushups – 16 Slomo Bicycles
Chaser
4 Toe Tap Pushups – 18 Slomo Bicycles
Chaser
2 Toe Tap Pushups – 20 Slomo Bicycles
Chaser

*Chaser
Jumping Jacks - 20
Lateral Lunges - 10

NOTES
This workout is done on the 22's sequence with a chaser so- 20-2, chaser, 18-4, chaser, 16-6, chaser, 14-8, chaser, 12-10, chaser, 10-12, chaser, 8-14, chaser, 6-16, chaser, 4-18, chaser, 2-10, chaser.
Make sure to watch the form videos, as form is critical.

FORM VIDEOS
Pull-Up: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Bridge Pull: https://lab.mtntough.com/videos/mtntough-form-bridge-pulls
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Slomo Bicycles: https://lab.mtntough.com/videos/mtntough-form-slomo-bicycles
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges

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