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

THE WORKOUT

Strength

Superset
*10 Rounds
Squats - 10
Rest - 2:00
Dumbbell Cleans during Rest - 10

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

NOTES

Weights

Back Squats
Beginner: 140 pounds
Intermediate: 195 pounds
Elite: 235 pounds

Dumbbell Power Cleans
Beginner: 30
Iintermediate: 40
Elite: 50

The two minute timer begins when you finish the squats. You’ve got that 2 minute rest period to do your power cleans but stay focused on using that time wisely.

The weights have gone up by 5% from last time.

Remember, this is a mental toughness as well as a strength, endurance, and work capacity workout. The volume is high so you need to stay focused.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Dumb Bell cleans: https://lab.mtntough.com/videos/mtntough-form-db-power-clean