WEEK 4 : 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

Death March

4 Total Rounds of the entire following list...
Run - 0.25 mile
Left Side Shuffle - 10yds
Jump Squat - 5
Right Side Shuffle - 10yds
Jump Squat - 5
...and so on until you achieve 45 total squat jumps.
Side Plank - 2 min (1 min each side)
Penguins - 80 (20 each side)
Pendulum Lunge - 20 (10 each leg) **Remember one rep is front then back!
Wall March - 20 (10 each side)

Then

Mobility
Follow along with Emily in the next video.

Done.

NOTES
For this workout, you will complete 4rounds. After running .25mi, you will come back to your starting point and start with a 10yrd side shuffle. Focus on staying low to the ground and staying in a defensive position. After the 10yrd shuffle, you will complete 5 squat jumps, and side shuffle back and complete 5 more squat jumps. Continue until you complete 45 total squat jumps.
After the side shuffle portion, you will complete the remaining movements, and finish with the mobility finisher!

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Side Shuffle Jump Squat: https://lab.mtntough.com/videos/mtntough-form-side-shuffle-squat-jumps
Side Shuffle: https://lab.mtntough.com/videos/mtntough-form-side-shuffles
Penguins: https://lab.mtntough.com/videos/mtntough-form-penguins-1
Pendulum Lunge: https://lab.mtntough.com/videos/mtntough-form-pendulum-lunges-1
Wall March: https://lab.mtntough.com/videos/mtntough-form-wall-march