WEEK 8 : 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 se
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 37 12, 11, 10, 9, 9 (Descending)
Intermediate: If you can do 5 Strict Pullups, 120 Seconds Rest Between Sets
Day 37 12, 11, 10, 9, 9
Elite: If you can do 10 Strict Pullups, 120 Seconds Rest Between Sets
Day 37 17, 16, 15, 14, 14

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 Form Video
1 - 10 Ladder
Lateral Raises

Done

NOTES
Pack Weights
“L” Lunge: B:25 I:35 E:45
Bent Over Row: B:70 I:80 E:105
Front Squat: B:70 I:80 E105
Thrusters: B:70 I:80 E:90
Finisher:
Lateral Raises: B:5 I:10 E:15

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