WEEK 1 : DAY 5

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, Assault Bike increases by 1 Cal and the Lunges increase by 1 rep PER SIDE (so 2 reps)
*Plate Pushups ALSO INCREASE BY 1 REP on each round
*Continue until you get to 20

Assault Bike - 5 Cals
Lunges (Heavy) - 5 Reps PER SIDE (10 total)
Plate Pushups - 5

Next round would be...

Assault Bike - 6 Cals
Lunges (Heavy) - 6 Reps PER SIDE (12 total)
Plate Pushups - 6

Continue until you complete...

Assault Bike - 20 Cals
Lunges (Heavy) - 20 Reps PER SIDE (40 total)
Plate Pushups - 20

Done

NOTES
Lunge weights (M:35-45lbs; W20-30lbs). Like day 4 this routine is per side so stay focused – you will do a lot of lunges.
Plate pushups (M:45; W:25) – this follows the entire sequence today so you do the same amount of plate pushups as everything else.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Plate Pushups: https://lab.mtntough.com/videos/mtntough-form-weighted-pushups