WEEK 5 : 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)

Big Boy
*4 Rounds
Back Squat - 8
DB Incline Bench - 8

*4 Round
Plate Lunge with Rotation - 20 (10 each side)
Underhand Barbell Row - 10

Finisher
*4 Rounds
Barbell Curl - 10
Skull Crushers - 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:
Back Squats:
Round 1: 60% of 8 rep max
R2: 70%
R3: 75%
R4: 80%

DB Incline bench:
Round 1: 60% of 8 rep max
R2: 70%
R3: 80%
R4: 90%

Plate Lunge w/ Rotation:
B: 25lb I:35lb E: 45lb

Underhand Barbell Row:
B: 25lb I: 35lb E:45lb

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

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
Back Squat: https://lab.mtntough.com/videos/mtntough-form-squats
DB Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Plate Lunge with Rotation: https://lab.mtntough.com/videos/mtntough-form-plate-lunge-with-twist
Underhand Barbell Row: https://lab.mtntough.com/videos/mtntough-form-underhand-barbell-row
Barbell Curl: https://lab.mtntough.com/videos/mtntough-form-barbell-curl
Skull Crushers: https://lab.mtntough.com/videos/mtntough-form-skull-crushers