WEEK 1 : 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 Dislocates - 10-20 times

THE WORKOUT

Modified 22s

Run
Sprint – 0.5 mile

Superset *Ball Squats (backside to ball) and Release Pushups
20 Ball Squats– 2 Release Pushups
18 Ball Squats – 4 Release Pushups
16 Ball Squats - 6 Release Pushups
14 Ball Squats – 8 Release Pushups
12 Ball Squats – 10 Release Pushups
10 Ball Squats – 12 Release Pushups
8 Ball Squats – 14 Release Pushups
6 Ball Squats – 16 Release Pushups
4 Ball Squats – 18 Release Pushups
2 Ball Squats – 20 Release Pushups

Run
Sprint – 0.5 mile

Superset *Forward Lunges (back knee to ground) and Barbell Military Press
20 Forward Lunges – 2 Barbell Military Press
18 Forward Lunges – 4 Barbell Military Press
16 Forward Lunges - 6 Barbell Military Press
14 Forward Lunges – 8 Barbell Military Press
12 Forward Lunges – 10 Barbell Military Press
10 Forward Lunges – 12 Barbell Military Press
8 Forward Lunges – 14 Barbell Military Press
6 Forward Lunges – 16 Barbell Military Press
4 Forward Lunges – 18 Barbell Military Press
2 Forward Lunges – 20 Barbell Military Press

Run
Sprint – 0.5 mile

Core *Elites add 30 seconds to each set
*2 Rounds
Center Plank – 1 min
L Side Plank – 30 sec
R Side Plank – 30 sec
Center Plank – 1 min

NOTES
Start the 22s with the leg portion high (20 reps) and the upper body portion low (2 reps)
Stay focused on form
On the Ball Squat - your backside must touch the ball; make sure to push through the heels
On the Pushups make sure to release at the bottom - focus on keeping the elbows out so you're using your chest more than your triceps
On the Lunges make sure that back knee touches the ground and your knee goes straight out without pulling in
On the Military Press - don't let it become a bench press - tighten your core, keep your head and chest forward. Drop the weight if you need to!

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Bandwalks: https://lab.mtntough.com/videos/mtntough-form-bandwalks
Shoulder dislocates: https://lab.mtntough.com/videos/mtntough-form-shoulder-dislocates
Ball Squats: https://lab.mtntough.com/videos/mtntough-form-ballsquats
Release PushUps: https://lab.mtntough.com/videos/mtntough-form-releasepushups
Forward Lunges: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Barbell Military Press: https://lab.mtntough.com/videos/mtntough-form-barbellmilitarypress
Center Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank
Side Plank: https://lab.mtntough.com/videos/mtntough-form-side-plank