WEEK 7 : 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

MTNTOUGH Intervals
*12 Rounds
Cardio Sprint - 30sec
Rest - 90sec

During rest, must mark Cals achieved and do...
Pullups - 5

Set machine computer for 30sec hard count.
Record and track Cals for all 12 intervals.
Goal is to get consistent Cals across all 12 intervals

Done

NOTES

After the MTNTOUGH Standard warm-up, complete 12 rounds of 30sec sprint with 90sec rest in which time you have to complete 5 pull-ups. Before starting the 30sec burst, set the machine's screen computer for 30sec, so you will get a hard count. Record your cals for all 12 rounds. The goal is consistent cals across 12 rounds. A trick in this workout is to start between 70-75% effort so you can finish where you started.

Cal Goals:
Bike: B: 11 I: 12 E: 15+
Ski: B: 10-12 I:14 E: 16+
Row: B: 10-12 I:14 E: 16+

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups