WEEK 7 : 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
Overhead Squat - 20
Hamstring Walk - 10
Superman - 20
Golf Stretch - 10

Superset #1
*4 Rounds + 1 quick warmup round with low weight
Deadlift- 8
Plate Pushups - 12-15

Superset #2
Reverse Lunge Stepup - 16 (8 each side)
Toe Tap Pushups - 16 (8 each side)

Finisher
*3 Rounds
Single Leg RDL - 8
Back Plank Row - to failure
Toe Taps - 20
Slomo Bicycles - 20

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%

Plate Push-ups: (But use the weight that will allow you to successfully complete 12-15 push-ups. These suggestions below are intended to provide some guidance.)
B: 25lbs I: 35lbs E: 45lbs

Reverse Lunge Step-up:
B: 20lb dumbbells I:35lb db E: 45lb db

Finisher:
Single Leg RDL:
B: 45lb bar I: 65lb E: 95olb+

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Overhead Squat: https://lab.mtntough.com/videos/mtntough-form-oh-squat
Hamstring Walk: https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Superman: https://lab.mtntough.com/videos/mtntough-form-superman
Golf Stretch: https://lab.mtntough.com/videos/mtntough-form-golf-stretch
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Plate Pushups: https://lab.mtntough.com/videos/mtntough-form-weighted-pushups
Reverse Lunge Stepup: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-step-ups
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Single Leg RDL: https://lab.mtntough.com/videos/mtntough-form-single-leg-rdls
Back Plank Row: https://lab.mtntough.com/videos/mtntough-form-back-plank-row
Toe Taps: https://lab.mtntough.com/videos/mtntough-form-toe-taps
Slomo Bicycles: https://lab.mtntough.com/videos/mtntough-form-slomo-bicycles