WEEK 16 : DAY 1

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 bands and dislocates

THE WORKOUT

Sarah's Sick
*All cardio is done on Skierg or Rower, if neither are available use a Treadmill.

Cardio - 500m Buy In (0m to 500m)

Cardio - 500m blast (500m to 1000m)
...after every 30 seconds jump off and do...
10 Forward Lunges (5 per side)

Cardio - 500m blast (1000m to 1500m)
...after every 30 seconds jump off and do...
10 Forward Lunges (5 per side)
10 Squat Presses

Cardio - 500m blast (1500m to 2000m)
...after every 30 seconds jump off and do...
10 Forward Lunges (5 per side)
10 Squat Presses
10 Over-Box Burpees

Cardio - 500m blast (2000m to 2500m)
...after every 30 seconds jump off and do...
10 Forward Lunges (5 per side)
10 Squat Presses

Cardio - 500m blast (2500m to 3000m)
...after every 30 seconds jump off and do...
10 Forward Lunges (5 per side)

Cardio - 500m Buy Out (3000m to 3500m)

NOTES

Keep in mind that form will be a critical factor during this phase

For the Reverse Lunges and Squat Presses – the weight is up to you.
By your second or third set of the exercise it should be getting very difficult. If you’ve still got some left in the tank, up the weight.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Forward Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Over-Box Burpees: https://lab.mtntough.com/videos/mtntough-form-box-over-burpees
Squat Presses: https://lab.mtntough.com/videos/mtntough-form-squatpress