WEEK 1 : DAY 3

THE WARMUP

MTNTOUGH Bodyweight Standard
Run - 400m
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

Echo
*5 Rounds

MTN Climbers - 45 sec
Spiderman Crawls - 45 sec
Step Ups - 5 min
Wall Sit - 1 min

Mobility
Follow along with Emily in the next video.

Done.

NOTES
Before starting this workout, you’ll need to grab your phone, watch or someway to keep track of your time.
For the first round, you will start your timer, and complete as many Mountain Climbers as possible in allotted 45sec. Then move straight into 45sec of Spider Crawls. At the end for the 45sec, you’ll move to 5min of step-ups. Be sure you’re standing up all the way on the box, and staying in control of the movement. At the end of the 5min of step-ups, you’ll finish the round with a 1min wall sit. After the wall-sit, you will repeat this until you reach 5 full rounds.
Challenge yourself to not stand-up or shake out on the 1min wall-sit.
What was your total time for the 5 rounds?

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-mtn-climbers
Spiderman Crawls: https://lab.mtntough.com/videos/mtntough-form-spiderman-crawls
Step Ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit