WEEK 4 : DAY 3

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

MTNTOUGH Pullup Progression
Beginner: Less than 1 Pull - Up, Follow the Chart with Ascending Pull-Up, 120 Seconds Rest Between Sets
Day 18 8, 7, 6, 6, 5 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 18 8, 7, 6, 6, 5
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 18 13, 12, 11, 11, 10

THE WORKOUT

MTNTOUGH Tabata
*Perform the first exercise (dynamic) for 20 sec
*Perform the second exercise (static) for 15 sec
*Perform each couple 10 times this time
*No rest for entire workout
Squat Jumps + Ext. Arm Plank Hold
Burpee + Superman T Hold
Lunge Jump + Overhead Hold
Pushup + Isometric Squat Hold
MTNClimbers + Iron Cross Hold

AB Finisher
*3 Rounds
Switch Kicks - 30sec
Flutter Kicks - 30sec
Scissor Kicks - 30sec
Center Plank - 1min
Strict Situps - 30sec
Side Plank KTE (Knees to Elbow) - 20 (10 each side)

Done

NOTES
You’ll be adding an additional round from last week for 10 total rounds. Before starting this workout, be sure to watch all the videos, and read the notes as there are a lot of moving pieces. The idea for this workout is you’ll work for 20second on the first movement, and then be in active rest for 15seconds on the second movement. Example: you’ll spend 20sec doing squat jumps, and immediately move to 15sec of Extended Arm Plank Hold. Then after 15sec, you’ll jump up and back to 20sec of squat jumps, and 15sec of Extended Arm Planks. You’ll repeat this for 10 rounds before switching movements.
On the AB Finisher, take your time.

FORM VIDEOS
Standard Warm Up: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pull-up Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpees
Lunge Jump: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Pushup:https://lab.mtntough.com/videos/mtntough-form-pushups
Isometric Squat Hold: https://lab.mtntough.com/videos/mtntough-form-squat-hold
MTNClimbers: https://lab.mtntough.com/videos/mtntough-form-mtn-climbers
Switch Kicks: https://lab.mtntough.com/videos/mtntough-form-switch-kicks
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Scissor Kicks: https://lab.mtntough.com/videos/mtntough-form-scissor-kicks
Strict Situps: https://lab.mtntough.com/videos/mtntough-form-situps
Side Plank KTE: https://lab.mtntough.com/videos/mtntough-form-side-plank-knee-to-elbow