WEEK 1 : DAY 4

THE WARMUP
MTNTOUGH Standard Bodyweight 2.0
High Knees - 30
Knee Pulls - 30
Butt Kicks - 30
Hamstring Sweep - 30
Lateral Lunge - 30
Walking Pigeon - 30
Prayer Twist - 30
Overhead Squat - 30
Toe Taps - 30

THE WORKOUT

Freedom
EMOM #1 - 10min
Lunge Jumps
Wide Grip Pull-ups
Beginners - 10/1
Intermediates - 20/2
Elites - 30/4

EMOM #2 - 10mi
Navy Seal Burpees
Chin-ups
Beginners - 6/1
Intermediates - 8/2
Elites - 10/4

EMOM #3 10min
Squat Jump
Narrow Grip Pull-ups
Beginners - 10/1
Intermediates - 20/2
Elites - 30/4

Done

NOTES
For this workout, set a EMOM timer (Every minute on the minute) to beep on the minute every minute for 10min
The first 10min, on the first beep you will complete the given reps based on your level (see below) as fast as you can. You will rest the remaining time, until the time beeps again. At that point, you will complete the corresponding pull-ups at the given level, as fast as possible, and rest the remaining amount of time. And repeat this, until you reach 10min of work.
Move quickly, but do not compromise form.
After finishing the first 10min, set-up for the second, and move right into it. You will keep the same pattern on the first beep, completing the movements quickly and resting the rest of the minute. At the second beep, you will perform the sequenced pull-ups. And so on for the 3rd 10min round.
EMOM 1: Lunge Jumps/Wide Grip Pullups
Beginner: 10 (5R/5L)/1
Intermediate: 20/2
Elite: 30/4
EMOM 2: Navy Seal Burpees/Chin-ups
Beginner: 6/2
Intermediate: 8/2
Elite: 10/2
EMOM 3: Sq. Jumps/Narrow Pullups
Beginner: 10/1
Intermediate: 20/4
Elite: 30/4

FORM VIDEOS
Standard Warm Up 2.0: https://lab.mtntough.com/videos/mtntough-form-bodyweight-warmup-2-0
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Wide Grip Pullups: https://lab.mtntough.com/videos/mtntough-form-wide-grip-pullups
Navy Seal Pullups: https://lab.mtntough.com/videos/mtntough-form-navy-seal-burpees
Chinups: https://lab.mtntough.com/videos/mtntough-form-chin-ups
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Narrow Grip Pullups: https://lab.mtntough.com/videos/mtntough-form-narrow-grip-pullups