WEEK 12 : 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

The Goat
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 40
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 36
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 32
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 28
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 24
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 20
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 16
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 12
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 8
Spin Bike, Seated Hill Climb, Heavy Resistance - 0.5 mile
20" Box Jumps - 4

Then

Superset
*4 Rounds, rest 2 min between rounds
Heavy Farmer Carry - 40 yds
Nordic Curls (or Prone Hamstring Curl Machine) - 10

Then

*4 Rounds, rest 2 min between rounds
Stability Ball Hamstring Curls - to failure

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.
During "The Goat", all Hunter Athletes should maintain a heavy resistance on the 0.5 mile Spin Bike. All Box Jumps must be done to a full stand on top of the box.
On Farmer Carry, athlete's grip should be near failure at completion of each 40 yard carry.

For the All Hunter Athletes
Workout done as prescribed.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Box Jumps: https://lab.mtntough.com/videos/mtntough-form-box-jumps
Heavy Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Nordic Curls: https://lab.mtntough.com/videos/mtntough-form-nordic-curls
Stability Ball Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curls