WEEK 7 : DAY 5

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 35 11, 11, 10, 9, 8 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 35 11, 11, 10, 9, 8
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 35 16, 16, 15, 14, 13

THE WORKOUT
Ara’s Speed Lab Program
*Run the following Intervals, 2 min rest between each interval
400m
800m
1200m
1600m
1200m
800m
400m

AND/OR

The Devil's Pirchfork
*12 Rounds
Burpees - 30 sec
Rest - 90 sec
During rest, you must complete...
Pack Reverse Lunge Press - 6 (3 each side)

Done

NOTES
Pack Weights
Reverse Overhead Lunge Press: B:30 I:45 E:60
Before starting this workout, we suggest setting an interval timer for (30:90 x 12), and having something available to keep track of your burpee count.
When the timer goes off, you’ll complete as many burpees as possible in the allotted 30sec. At the beep, you rest for 90sec, in which you’ll complete 6 (3L/3R) Reverse Pack Overhead Lunge. You’ll repeat this pattern for 12rounds, keeping track of the number of burpees completed. The goal is to stay consistent and not “bonk”.

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
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpee-pullups
Pack Reverse Lunge Press: https://lab.mtntough.com/videos/mtntough-form-pack-oh-reverse-lunge