WEEK 3 : 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

10 Miler #3
*Continue until 10 miles is reached on the Assault Bike

Assault Bike - 2 min
Deadlifts (Heavy) - 5
Sled Push - 40 yds

Done

NOTES

Same rules for the 10 miler as day 1 and 2

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 deadlifts are meant to be heavy – right around your 5 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
Deadlifts (Heavy): https://lab.mtntough.com/videos/mtntough-form-deadlift
Sled Push: https://lab.mtntough.com/videos/mtntough-form-sled-push-pull-and-alternatives-exercises