WEEK 16 : 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

Shoulders like Boulders
*5 Rounds
Z Press - 10 (B:bar; I:75; E:95)
Dumbbell Overhead Walk - 40m (B: 20-25lbs; I: 25-30lbs; E:30-35lbs)
Dumbbell Overhead Walk with press - 40m (same weights)
Pushups - 10
Barbell Bent Over Rows - 10 (B:95, I:135, E:165)
Lateral Raises - 10 (B:10lbs; I:15lbs; E:20lbs)
Farmer Carry - 40m (50% of your body weight in each hand)
Run - 400m

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

NOTES
Stay focused on your form – the run is meant to keep your heart rate up but also pull the blood out of your shoulders before you dive into the next round so keep the pace moderate but not so slow that it takes you longer than 2 minutes.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Z Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Dumbbell Overhead Walk: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk
Dumbbell Overhead Walk with press: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk-with-press
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups
Barbell Bent Over Rows: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Lateral Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry