WEEK 4 : 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

The 36s
*9 Total Rounds

3 Rounds
Squats - 12
Pull-ups - 12
Cardio (Skierg, Rower, Assault Bike) - 12 Cals

3 Rounds
Squats - 6
Pull-ups - 6
Cardio (Skierg, Rower, Assault Bike) - 24 Cals

3 Rounds
Squats - 3
Pull-ups - 3
Cardio (Skierg, Rower, Assault Bike) - 30 Cals

Finisher (5 Minute High Pull Challenge)
*Set a timer for 5 minutes
*Max rounds of...
High Pulls to Goblet Squat - 10
Lunge Jumps - 20

Done

NOTES

If you’ve got the cardio machines rotating between them is a great way to gain more from this workout but if you don’t have them that’s totally fine as well – just use what you have.

Stay very strict on your form – especially as the weights increase.

When you get to the 3s take a minute or so break to let your muscles recover so you can gain the most out of the strength work.

Finisher:

You’re doing 10 high pull to goblet squats followed by 20 jump lunges.

Weights: (M:50-60; W:30-40)

Watch the form video because it’s extremely important that you do this exercise right. We want you to be in a full squat as you lift the weight and then a squat to elevate it.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
High Pulls to Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-high-pull-to-goblet-squat
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps