WEEK 3 : DAY 1

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

10 Miler #1
*Continue until 10 miles is reached on the Assault Bike
Assault Bike - 2 min
Bench Press - 10
Sled Push - 40 yds

Done

NOTES

This is the intro to your 10 Miler week – much like the 5-20s it will sneak up on you so stay focused.

If you go too easy on the AB you’ll end up doing a ton of sets – better that you push pretty hard on the AB to bring those miles up.

The bench press is meant to be heavy. Right around your 10 or 12 rep max is ideal – you’ll be ok the first few sets but then you’ll need to rack it – breath – and pick it up again in order to complete the next several sets.

Sled Push – if you don’t have a sled please watch our video – we’ve got some great stuff in there for you as alternatives.

The KB routine (if you don’t have a sled and don’t like the alternatives) is like last weeks 5 minute challenge:

High Pull Goblet (10)
Lunge Jumps (20)
(M:50-60; W:30-40)

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Bench Press: https://lab.mtntough.com/videos/mtntough-form-bench-press
Sled Push: https://lab.mtntough.com/videos/mtntough-form-sled-push-pull-and-alternatives-exercises