WEEK 1 : 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

The Long Haul *Complete each set in order. This workout is done for time. Complete as quickly as you can and record your time.
Skierg - 50 cals
Squat Press - 30 reps
Rower - 50 cals
Burpees - 30 reps
Assault Bike - 50 cals
DB Cleans - 30 reps
Treadmill - 50 cals
Toes to Bar - 30 reps

Recommended Weights-
Squat Press: Beginner 15#, Intermediate #20, Elite #25-30
DB Cleans: Beginner 15#, Intermediate #25, Elite #35-40

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

NOTES

If you don't have all the cardio equipment, substitute with whatever you have - the key is to do the prescribed number of calories on whatever piece(s) of equipment you have so it's ok to rotate back and forth between the same machines

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Toes to Bar: https://lab.mtntough.com/videos/mtntough-form-toes-to-bar
Squat Press: https://lab.mtntough.com/videos/mtntough-form-squatpress
DB Cleans: https://lab.mtntough.com/videos/mtntough-form-db-power-clean