WEEK 4 : DAY 3

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

Specific Warmup
*3 Rounds
Air Squats - 10
Butt Kicks - 20 (10 per side)
Reverse Hamstring Walks - 20 (10 per side)
Quad Stretch Walk - 20 (10 per side)
World's Greatest Stretch - 20 (10 per side)

*5 Rounds
Rower
All Out Sprint - 30 sec
Rest - 90 sec

Buns and Guns
*5 Rounds
Goblet Squat - 8
Pullups - 8

*5 Rounds
DB Front Rack Walking Lunge - 16 (8 per side)
Rhomboid Row- 8

Done

NOTES

Weights:
Goblet Squats:
Round 1: 60% of 8 rep max
R2: 70%
R3: 75%
R4: 80%
R5: 80%

DB Front Rack Lunge:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%
R5: 90%

Rhomboid Row:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

After completing the MTNTOUGH Standard Warm-up, you will then complete the additional warm-up. Be sure to watch all the form videos, and focus on movement integrity and don’t rush through this segment.

For your cardio warm-up, you will complete 5 rounds of 30sec row sprint, followed by 90sec rest. Set the rowing machine interval to 30sec/90sec, or use an interval timer on your phone. These efforts should be all out, and focused on power. Watch your calorie count and stay consistent throughout the 5 rounds.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Air Squats: https://lab.mtntough.com/videos/mtntough-form-air-squats
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Reverse Hamstring Walks: https://lab.mtntough.com/videos/mtntough-form-reverse-hamstring-walk
Quad Stretch Walk: https://lab.mtntough.com/videos/mtntough-form-quad-walk
World's Greatest Stretch: https://lab.mtntough.com/videos/mtntough-form-world-s-greatest-stretch
Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-goblet-squat
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
DB Front Rack Walking Lunge: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Rhomboid Row: https://lab.mtntough.com/videos/mtntough-form-rhomboid-row