WEEK 4 : DAY 2

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

Neanderthal
*5 Rounds
Row 500m
Manmakers - 15
Run 200m
Rest - 3 min

Ab Finisher
*3 Rounds
Penguins - 30 (15 per side)
Leg Raises - 10
Oblique Dips - 20 (10 per side)

Done

NOTES

Weights:
Manmakers:
Women: B: 10lbs I: 15lbs E: 20lbs
Men: B: 20lbs I: 25lbs E: 25lbs

Oblique Dips:
B: 30lbs I: 40lbs E: 50lbs

Before you start the workout, be sure to have your phone handy, a piece of paper, or someway to record your splits. After completing each of the 5 rounds, you will record your time. You want to take the overall time of the entire round. So start your timer, row 500m, jump off, complete 15 manmakers, finish with a 200m run, and record your overall time for that round. You will then rest for 3min before starting the next round.

You want to stay consistent. After completing all 5 rounds, add the time from each round for a total time of the 5 rounds.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Manmakers: https://lab.mtntough.com/videos/mtntough-form-bodyweight-manmaker
Penguins: https://lab.mtntough.com/videos/mtntough-form-penguins-1
Leg Raises: https://lab.mtntough.com/videos/mtntough-form-leg-raises
Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip