WEEK 7 : DAY 2

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 32 11, 10, 9, 8, 8 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 32 11, 10, 9, 8, 8
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 32 16, 15, 14, 13, 13

THE WORKOUT
Spirit Mountain
Buy In - The 22s - Overhead Low Squats and Renegade Rows
20 Overhead Low Squats – 2 Renegade Rows
18 Overhead Low Squats – 4 Renegade Rows
16 Overhead Low Squats - 6 Renegade Rows
14 Overhead Low Squats – 8 Renegade Rows
12 Overhead Low Squats – 10 Renegade Rows
10 Overhead Low Squats – 12 Renegade Rows
8 Overhead Low Squats – 14 Renegade Rows
6 Overhead Low Squats – 16 Renegade Rows
4 Overhead Low Squats – 18 Renegade Rows
2 Overhead Low Squats – 20 Renegade Rows

Superset
*5 Rounds
Pack L Lunge - 20 (10 each side)
Pack Bent Over Row - 10
Pack Front Squat - 10
Pack Thruster - 10

Buy Out - The 22s - Lunge Jumps and Release Pushups
20 Lunge Jumps – 2 Release Pushups
18 Lunge Jumps – 4 Release Pushups
16 Lunge Jumps - 6 Release Pushups
14 Lunge Jumps – 8 Release Pushups
12 Lunge Jumps – 10 Release Pushups
10 Lunge Jumps – 12 Release Pushups
8 Lunge Jumps – 14 Release Pushups
6 Lunge Jumps – 16 Release Pushups
4 Lunge Jumps – 18 Release Pushups
2 Lunge Jumps – 20 Release Pushups

Finisher
*Watch Video
1 - 10 Ladder
Lateral Raises

Done

NOTES
Pack Weights
L Lunge: B:20 I:30 E:40
Bent Over Row: B:60 I:70 E:90
Front Squat: B:60 I:70 E:90
Thrusters: B:60 I:70 E:90
Finisher:
Lateral Raises: B:5 I:10 E:15
The Buy-In portion of this workout is modeled after the MTNTOUGH traditional 22’s.
Be sure to watch the form video for both of these movements if you are unfamiliar. Focus on squatting deep to touch the ball, while keeping your arms in the “Y” position and driving your hands and shoulders back. This movement will feel better, and your squat will get deeper as you progress through the workout. You do not have to rush through the 22’s. Keep moving, and focus on good form.
The main portion of this workout, focus on keeping good form. You will complete 5 identical rounds before proceeding to the Buy-Out and finisher.
The Buy-Out portion is formatted just like the Buy-In, except the movements are different.
Finisher: Be sure to watch the given form video for precise explanation.
To start, you will hold weights in the “T” position, then complete one rep with the right arm, while holding the left. Then while holding the right, you will complete one rep with the left. Then back in the “T” position, complete two reps with the right arm, while holding the left. Then while holding the right, you will complete two reps with the left. You will complete this pattern until you reach 10reps on the right and 10reps on the left. Do not set down your weights once you start from your 1 rep to your 10.

FORM VIDEOS
Bodyweight Standard: https://lab.mtntough.com/warm-ups-cool-downs-mobility/videos/warm-up-1
Pullup Progression: https://lab.mtntough.com/videos/4570-pullup-progression
Overhead Low Squats: https://lab.mtntough.com/videos/mtntough-form-overhead-low-squat
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Pack L Lunge: https://lab.mtntough.com/videos/mtntough-form-l-lunges
Pack Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-pack-bent-over-row
Pack Front Squat: https://lab.mtntough.com/videos/mtntough-form-pack-front-squats
Pack Thruster: https://lab.mtntough.com/videos/mtntough-form-pack-thruster
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps
Release Pushups: https://lab.mtntough.com/videos/mtntough-form-releasepushups
1-10 ladder: https://lab.mtntough.com/videos/mtntough-form-1-10-ladder