WEEK 14 : 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

THE WORKOUT

Circuit City
*Set a timer for 45 minutes, see how many times you can get through the following...
Our elite athletes are getting it 2 full times.

3 Rounds
Cardio - 10 Cals
Deadlift - 10 (Beginners 135lb, Intermediate 185lb, Elite 225lb)

3 Rounds
Cardio - 15 Cals
Squat Thrusters - 15 (Beginners 15lb, Intermediate 25lb, Elite 35lb Dumbbells)

3 Rounds
Cardio - 20 Cals
Weighted (Plate) Pushups - 20 (Beginners 25lb, Intermediate 35lb, Elite 45lb)

NOTES
This workout is max rounds in 45 minutes, set a timer and complete as many rounds as possible, for example you may get all the way through the deadlifts, the thrusters, and the cleans, then you will start the deadlifts again, getting as far as you can.
Our elite athletes are completing a lap and 1/2 to a full two rounds of this workout before the 45 minute timer.
Stay focused on your form – don’t let the time and fatigue pull you out of your game.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Squat Thrusters: https://lab.mtntough.com/videos/mtntough-form-squat-thruster
Weighted (Plate) Pushups: https://lab.mtntough.com/videos/mtntough-form-weighted-pushups