WEEK 7 : 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

Raptor Strike
*16 Rounds

Beginners: Set a repeating timer to go off every 2 minutes.
Intermediates: Set a repeating timer to go off every 1:45 minutes.
Elites: Set a repeating timer to go off every 1.30 minutes

Start timer...
Run - 200m
Burpees - 5
Rest until timer goes off again

Get through 16 rounds

Done.

NOTES
Grab your watch or phone before starting this workout. You will need to time your rest after each effort.

Find an area of sidewalk, track, field or road that you know is 100m long. You will run 100m “out”, and turn right around, and run 100m “back”. When you arrive back, you will complete 5 burpees. Then based on your level, you will rest for the given allotted time.
The goal is to complete 16 rounds, and not take longer than you’re resting.

Rest:
B: 2min I: 1:45min E: 1:30min

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Burpee: https://lab.mtntough.com/videos/mtntough-form-burpees