WEEK 7 : 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

Then

Shoulder Warmup Circuit
*4 Rounds, no rest.

Bent Over Row - 10
Side Raises - 10
Front Raises - 10

THE WORKOUT

Shoulders

Seated Right-Arm Hammer Shoulder Press - 10, 8, 6, 5, 5, 6, 8, 10, 20
Seated Left-Arm Hammer Shoulder Press - 10, 8, 6, 5, 5, 6, 8, 10, 20

4 Rounds
Tricep Cable Extension - 10

Cardio
Row - 2000m (or Run - 1 mile if you don't have a Row Machine)

Core
*2 Rounds
Penguins - 58
Cross Leg MTN Climbers - 38

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.
MTNTOUGH recommends all athletes use tailored weight to ensure the last two reps of each set are difficult; increase or decrease weight as needed to accomplish this.
For the Beginner Hunter Athlete:
Workout done as prescribed.
For the Intermediate Hunter Athlete:
Increase Core to 3 Rounds.
For the Elite Hunter Athletes:
Increase Core to 3 Rounds.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-bent-over-row
Side Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Front Raises: https://lab.mtntough.com/videos/mtntough-form-front-raises-1
Tricep Cable Ext: https://lab.mtntough.com/videos/mtntough-form-tricep-cable-ext
Penguins: https://lab.mtntough.com/videos/mtntough-form-penguins-1
Cross Leg MTN Climbers: https://lab.mtntough.com/videos/mtntough-form-pack-cross-leg-mtnclimbers