WEEK 4 : DAY 4
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
*9 Total Rounds
Squats - 12
Pull-ups - 12
Cardio (Skierg, Rower, Assault Bike) - 12 Cals
Squats - 6
Pull-ups - 6
Cardio (Skierg, Rower, Assault Bike) - 24 Cals
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
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.
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.
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
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