WEEK 5 : 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

Specific Warmup
*5 Rounds
Shoulder Dislocates - 10
Toe Tap Pushups - 10
Pigeon Walk - 10 (5 each side)
Hamstring Walk - 10

Harness
*4 Rounds
Barbell Deadlift - 8
Barbell Military Press - 8

*4 Rounds
Heavy Weighted Step-ups - 12 (6 each side)
Pullups - 10

Finisher
*4 Rounds
Plate Raises - 10
Rear Delt Flies - 10

Done

NOTES

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.

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

OH Barbell Military Press:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%
R5: 90%

Heavy Step-ups:
B: 20lb dumbbells I:30lb E:40lb

Plate Raises:
B: 25lb I: 35lb E:45lb

Rear Delt Flys:
B: 5lb dumbbells I: 10lb db E: 15lb db

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Shoulder Dislocates: https://lab.mtntough.com/videos/mtntough-form-shoulder-dislocates
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Pigeon Walk: https://lab.mtntough.com/videos/mtntough-form-pigeon-walk
Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Barbell Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Barbell Military Press: https://lab.mtntough.com/videos/mtntough-form-bar-push-press
Heavy Weighted Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Plate Raises: https://lab.mtntough.com/videos/mtntough-form-plate-raises
Rear Delt Flies: https://lab.mtntough.com/videos/mtntough-form-rear-deltoid-flies