WEEK 3 : DAY 4

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

Specific Warmup
*3 Rounds
Quad Stretch - 20 (10 each side)
Butt Kicks - 20 (10 each side)
Lateral Lunges - 20 (10 each side)
Jumping Jacks - 20
Windmills - 10 (5 each side)
Hamstring Walks - 5

Superset 1
*5 Rounds
Pullups - 5
Birddogs with Pushup - 5

Superset 2
*3 Rounds
Shoulder Taps SLOW - 20 (10 each side)
Renegade Rows - 20 (10 each side)
OH Squat - 20

Ab Finisher
*2 Rounds
V-Ups - 10
Suitcases - 20 (10 each side)
Bicycles - 30 (15 each side)
Toe Taps - 40
Flutter Kicks - 100 (50 each side)

Done

NOTES
After completing the MTNTOUGH warm-up, you will add an additional warm-up. Complete 3rounds of the “Warm-up” portion.
You will then move right into 5rounds of 5 pull-ups to 5 Bird dogs with push-ups (Be sure to check out the form video on how to properly do these!). After the first superset, move to 3rounds of shoulder taps, renegade row and overhead squat. Focus on slowing down, completing the movement with ideal form and staying consistent throughout the 3rounds.
You’ll finish the day with the given ab finisher. Challenge yourself to keep moving and take little to no rest through the rounds!

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Windmills: https://lab.mtntough.com/videos/mtntough-form-windmills
Hamstring Walks:
Pullups https://lab.mtntough.com/videos/mtntough-form-hamstring-walk
Birddogs with Pushup: https://lab.mtntough.com/videos/mtntough-form-birddogs-with-pushup
Shoulder Taps: https://lab.mtntough.com/videos/mtntough-form-shoulder-taps-1
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
OH Squat https://lab.mtntough.com/videos/mtntough-form-oh-squat
V-Ups: https://lab.mtntough.com/videos/mtntough-form-v-ups-1
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles
Toe Taps: https://lab.mtntough.com/videos/mtntough-form-toe-taps
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1