WEEK 16 : 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

Modified Super M
*3 rounds – 3 sets and 3 machines in each round - with no rest in between

Set 1
2 minutes on Stairmaster or Treadmill – slow recovery walk
20 second hard sprint on your choice of cardio machine
90 second front plank

Set 2
2 minutes on Stairmaster or Treadmill – slow recovery walk
20 second hard sprint on another cardio machine (different than the first)
90 second front plank

Set 3
2 minutes on Stairmaster or Treadmill – slow recovery walk
20 second hard sprint on a third cardio machine (or if they don’t have three than back to the first one)
90 second front plank

That’s 1 round – do 3 rounds total!

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

NOTES

This workout is just like the Super M but try to use multiple machines if possible. If you don’t have the availability that’s ok – work with what you have.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Front Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank