WEEK 6 : 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

MTNTOUGH Spin Class
*10 Rounds
Spin Bike Sprint (Seated) - 45 sec
Spin Bike Sprint (Standing) - 45 sec
Squat Jumps - 15
Wall Sit - 45 sec

*Everytime your Wall Sit form fails (take your back off the wall, stand up, etc), deposit 20 burpees in the bank.
*Cash in all burpees after workout.

Finisher
*3 Rounds
High Pull to Goblet Squats - 10
Lunge Jumps - 20

Done

NOTES

If you do not have access to a bike, you are able to substitute.

Explosive Squat Jumps - focus on making them powerful while maintaining proper form.

Wall Sit - Checkout the form video below. Shoulders should be flat against the wall, and heels kept under your knees.

If you come out of the wall-sit at any time, penalty!

Add 20 burpees every time you pause, drop or stand during the wall-sit. You will complete the accumulated burpees at the end of the workout. Keep a piece of paper handy so you can keep track of the burpees you accumulate.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
High Pull to Goblet Squats: https://lab.mtntough.com/videos/mtntough-form-high-pull-to-goblet-squat
Lunge Jumps: https://lab.mtntough.com/videos/mtntough-form-lunge-jumps