WEEK 11 : DAY 4

THE WARMUP

MTNTOUGH Standard
Row - 500m
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

Bandwalks
Shoulder Dislocates

THE WORKOUT

Silverback Gorilla

Cardio Portion:
Run - 0.5 mi

Weight Portion:
2 Rounds of...
Squat Jumps - 5
10yd Side Shuffle - 6
OH Lunges (35 lb plate) - 20
Plyo Step-ups (20 lb dumbbells) - 20
Squat Cleans (30 lb dumbbells) - 10
Pull-ups (or TRX Rows) - 10

Perform in this pattern:
Cardio
Weight
Cardio
Weight
Cardio
Weight
Cardio

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
If athlete has both a Pull-up bar and a TRX strap, the athlete should alternate each round.
While holding the plate, maintain straight arms during all OH Lunges.

For the Beginner Hunter Athlete:
Use a 25 lb plate during the OH Lunges.
Use 15 lb dumbbells for Plyo Step-ups.
Use 25 lb dumbells for Squat Cleans.

For the Intermediate Hunter Athlete:
Work done as prescribed.

For the Elite Hunter Athlete:
Use a 45 lb plate during the OH Lunges.
Use 25 lb dumbbells for Plyo Step-ups.
Use 35 lb dumbells for Squat Cleans.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Side Shuffle: https://lab.mtntough.com/videos/mtntough-form-side-shuffles
OH Lunges: https://lab.mtntough.com/videos/mtntough-form-overhead-lunges
Plyo Step-ups: https://lab.mtntough.com/videos/mtntough-form-plyo-stepups
Squat Cleans: https://lab.mtntough.com/videos/mtntough-form-squat-clean-and-press
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups