WEEK 12 : DAY 1

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

THE WORKOUT

Superset
The 11's - Deadlifts and Pull-ups
Deadlift 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Superset Circuit

*3 Rounds
Dumbbell Weighted Step-ups - 20
Dumbbell Squat Cleans - 10
Bent Over Rows - 10
Burpees - 5

MOBILITY
Follow along with Emily in this week's mobility video.

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.
Hunter Athletes will use athlete specified weight for all Deadlifts. If proper form cannot be maintained at that weight, the Hunter Athlete should decrease weight until proper form can be achieved. See video for proper form demonstration.
All Pull-ups are to be done with strict form. NO kipping at any time! If needed, athletes are to use band assist while maintaining strict form.
Rest approximately 1:30 in between sets during "The 11's" workout.
Dumbbell Weighted Step-ups, Dumbbell Squat Cleans, and Bent Over Rows should be done at athlete specified weight. MTNTOUGH's recommendations are below.
See video for proper form demonstrations.

For the Beginner Hunter Athlete:
Recommended weight for Dumbbell Weighted Step-ups - 20 lb Dumbbells
Recommended weight for Dumbbell Squat Cleans - 20 lb Dumbbells
Recommended weight for Bent Over Rows - 95 lb Barbell

For the Intermediate Hunter Athlete:
Recommended weight for Dumbbell Weighted Step-ups - 25 lb Dumbbells
Recommended weight for Dumbbell Squat Cleans - 25 lb Dumbbells
Recommended weight for Bent Over Rows - 115 lb Barbell

For the Elite Hunter Athlete:
Recommended weight for Dumbbell Weighted Step-ups - 30 lb Dumbbells
Recommended weight for Dumbbell Squat Cleans - 30 lb Dumbbells
Recommended weight for Bent Over Rows - 135 lb Barbell

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Deadlifts: https://lab.mtntough.com/videos/mtntough-form-deadlift
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Dumbbell Weighted Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Dumbbell Squat Cleans: https://lab.mtntough.com/videos/mtntough-form-db-power-clean
Bent Over Rows: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees