WEEK 7 : 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

Bar Fight
*8 Rounds
Plyo Stepups - 20
Overhead Lunges - 10
Burpee Pullups - 5
Knees to Elbows - 10
MTN Climbers - 20
Side Shuffle (10ft) Squat Jumps - 10 (5 on each end)
Nosebreakers - 10

Ab Finisher
*3 Rounds
V-ups - 10
Suitcase - 20
Bicycles - 30 (15 each side)
Penguins - 80 (40 each side)
Flutter Kicks - 100 (50 each side)
Front Plank - 1 min

Done

NOTES
After warming up, you will complete 8 full rounds for the workout Be sure to check out the form videos before starting, and complete each movement to integrity.
For the finisher, grab your watch or phone to time your planks. You will complete 3 rounds. The rep count given is the total number of reps you will complete. For the bilateral movements, that is still true. For example, when it says “Suitcases - 20”, you will complete 20 total. 10 on the right, and 10 on the left.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Plyo Stepups: https://lab.mtntough.com/videos/mtntough-form-plyo-stepups
Overhead Lunges: https://lab.mtntough.com/videos/mtntough-form-overhead-lunges-1
Burpee Pullups: https://lab.mtntough.com/videos/mtntough-form-burpee-pullups
Knees to Elbows: https://lab.mtntough.com/videos/mtntough-form-elbows-to-knees-with-chin-up
MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-mtn-climbers
Side Shuffle, Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-side-shuffle-squat-jumps
Nosebreakers: https://lab.mtntough.com/videos/mtntough-form-nose-breakers
V-ups: https://lab.mtntough.com/videos/mtntough-form-v-ups-1
Suitcase : https://lab.mtntough.com/videos/mtntough-form-suitcases
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles
Penguins: https://lab.mtntough.com/videos/mtntough-form-penguins-1
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Front Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank