WEEK 16 : DAY 2

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

5 by 5 Pullups
*Beginners do 4 rounds; Intermediates 5 rounds; Elites 6 rounds
Normal Pullups - 5
Wide Pullups - 5
Chinups - 5
Narrow Grip Pullups - 5
Tarzan Pullups (side to side) - 5
*If you don’t have a bar for Tarzans then use a towel or rope

Super Drop Sets
*3 rounds
Bent Over Row (Right Side)
10 reps heavy (B:40; I:60; E:80)
10 reps medium (B:30; I:50; E:60)
10 reps light (B:20; I:30; E:40)
Box Jumps - 10
Bent Over Row (Left Side)
10 reps heavy (B:40; I:60; E:80)
10 reps medium (B:30; I:50; E:60)
10 reps light (B:20; I:30; E:40)
Jump Ropes - 100

Finisher
Row - 1000m

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

NOTES
This is a tough workout – you need to stay focused:

Keep strict form on the pull ups. That means that your chin actually goes over the bar or it does not count.

Lean back and use your back more than your biceps or shoulders

Use a band or assisted pull up machine. Just make sure that if you can get through a full round and not be too tired then the band or weight is too light.

On the drop sets – take your time, keep your back neutral and your core tight.

You’re doing 3 rounds of drop sets on each side. After the each round of the right side you’re doing 10 box jumps and after each round on the left side you’re doing jump ropes.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Normal Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Wide Pullups: https://lab.mtntough.com/videos/mtntough-form-wide-grip-pullups
Chinups: https://lab.mtntough.com/videos/mtntough-form-chinups
Narrow Grip Pullups: https://lab.mtntough.com/videos/mtntough-form-narrow-grip-pullups
Tarzan Pullups: https://lab.mtntough.com/videos/mtntough-form-tarzan-pullups
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-bent-over-row
Box Jump: https://lab.mtntough.com/videos/mtntough-form-box-jumps