WEEK 16 : DAY 3

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

Alsobrook
*Straight through each round for time.

Round 1
Run - 0.5 Miles
Pull-ups - 10
Push ups - 15
Reverse Lunge Press - 20 (B: 10lbs; I:15lbs; E:20-25lbs)
Row - 500m

Round 2
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Front Rack Walking Lunges - 30 (B: 20lbs; I: 25-35lbs; E: 40-50lbs)
Row - 500m

Round 3
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Reverse Bar Lunges - 40 (B: 85lbs; I: 115lbs; E: 135lbs)
Row - 500m

Round 4
Run - 0.5 Miles
Pull-ups - 10
Push-ups - 15
Heavy Step-ups - 50 (B: 20-25lbs; I: 25-35lbs; E: 50lbs)
Row - 500m

NOTES

Weights:

Reverse lunge press (Beginner: 10lbs, Intermediate: 15lbs, Elite: 20-25lbs)
Front rack walking lunges (Beginner: 20lbs, Intermediate: 25-35lbs, Elite: 40-50lbs)
Reverse bar lunges (Beginner: 85lbs, Intermediate: 115lbs, Elite: 135lbs)
Heavy step ups (Beginner: 20-25lbs, Intermediate: 25-35lbs, Elite: 50lbs)

The key on this day is that the weights should be pretty heavy. If you’re able to do all the reps without having to stop then the weight’s too light.

It should be hard enough that you have to stop and shake it off on the way to your numbers.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Reverse Lunge Press: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-press
Front Rack Walking Lunges: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Reverse Bar Lunges: https://lab.mtntough.com/videos/mtntough-form-bar-reverse-lunge
Pull-ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Push-ups: https://lab.mtntough.com/videos/mtntough-form-pushups
Heavy Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups