WEEK 1 : DAY 4

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, Treadmill increases by 1 Cal and the DB Snatch increases by 1 rep PER SIDE (so two reps)
*Situps stay the same at 20 reps on each round
*Continue until you get to 20

Treadmill (3% incline) - 5 Cals
DB Snatch - 5 Reps PER SIDE (10 total)
Situps - 20

Next round would be...

Treadmill (3% incline) - 6 Cals
DB Snatch - 6 Reps PER SIDE (12 total)
Situps - 20

Continue until you complete...

Treadmill (3% incline) - 20 Cals
DB Snatch - 20 Reps PER SIDE (40 total)
Situps - 20

Done

NOTES
Make sure the treadmill is on a 3% incline
DB Snatch Weights (M:30-40; W20-30lbs).
Remember, the DB snatches are per side and make sure you alternate each repetition. In other words don’t do all the right side and then the left – alternate each side after each rep. That’s a bit tougher but the purpose is to force you to bring the weight down and reset after each rep.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
DB Snatch: https://lab.mtntough.com/videos/mtntough-form-dumbbell-snatch
Situps: https://lab.mtntough.com/videos/mtntough-form-situps