WEEK 4 : DAY 1

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

BUD/S
Run
Beginner - 2 min
Intermediate - 1.5 min
Elite - 1min
AirSquats - 30
Supermans - 30
*Repeat until you reach 1 mile

Then

The 11's, Jump Squats and Navy SEAL Burpees
Jump Squats - 10, Navy SEAL Burpees - 1
Jump Squats - 9, Navy SEAL Burpees - 2
Jump Squats - 8, Navy SEAL Burpees - 3
Jump Squats - 7, Navy SEAL Burpees - 4
Jump Squats - 6, Navy SEAL Burpees - 5
Jump Squats - 5, Navy SEAL Burpees - 6
Jump Squats - 4, Navy SEAL Burpees - 7
Jump Squats - 3, Navy SEAL Burpees - 8
Jump Squats - 2, Navy SEAL Burpees - 9
Jump Squats - 1, Navy SEAL Burpees - 10

Then

Run
Beginner - 2 min
Intermediate - 1.5 min
Elite - 1min
AirSquats - 30
Supermans - 30
*Repeat until you reach 1 mile

Done.

NOTES
Grab your phone or watch before you start this workout.
You will repeat the run, air squat, superman sequence until you reach 1min on your run. Once you reach the 1mile turn around, you will complete the 11’s sequence with jump squats to Navy Seal burpees. After completing the 11’s, you will repeat the running sequence to come back.
Be sure to really push yourself on the runs. The farther you get on the run, the fewer rounds of air squats and supermans you will have to complete.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
AirSquats: https://lab.mtntough.com/videos/mtntough-form-air-squats
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Navy SEAL Burpees: https://lab.mtntough.com/videos/mtntough-form-navy-seal-burpees