WEEK 1 : DAY 2

THE WARMUP

MTNTOUGH Standard
Row - 500m
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

THE WORKOUT

5-20s

*Each round, Rower increases by 1 Cal and the Pull-ups increase by 1 rep
*GTS stays the same at 10 reps (5 each side) on each round
*Continue until you get to 20

Rower - 5 Cals
Pull-ups - 5 Reps
GTS (Ground to Shoulder) - 10 (5 each side)

Next round would be...

Rower - 6 Cals
Pull-ups - 6 Reps
GTS (Ground to Shoulder) - 10 (5 each side)

Continue until you complete...

Rower - 20 Cals
Pull-ups - 20 Reps
GTS (Ground to Shoulder) - 10 (5 each side)

Done

NOTES
Stay strict on the pullups – use a spotter or band if you need.
Ground to shoulder weight: (M:40-50lbs; W:20-30lbs).

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Pull-ups:https://lab.mtntough.com/videos/mtntough-form-pull-ups
GTS: https://lab.mtntough.com/videos/mtntough-form-ground-to-shoulder-gts