WEEK 1 : 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

THE WORKOUT

Run
Sprint – 0.5 mile

Superset *Kettle Bell Deadlifts and Bar Pullups
20 Kettle Bell Deadlifts– 2 Bar Pullups
18 Kettle Bell Deadlifts – 4 Bar Pullups
16 Kettle Bell Deadlifts – 6 Bar Pullups
14 Kettle Bell Deadlifts – 8 Bar Pullups
12 Kettle Bell Deadlifts – 10 Bar Pullups
10 Kettle Bell Deadlifts – 12 Bar Pullups
8 Kettle Bell Deadlifts – 14 Bar Pullups
6 Kettle Bell Deadlifts – 16 Bar Pullups
4 Kettle Bell Deadlifts – 18 Bar Pullups
2 Kettle Bell Deadlifts – 20 Bar Pullups

Run
Sprint – 0.5 mile

Superset *Hamstring Curls and Renegade Rows
20 Hamstring Curls - 2 Renegade Rows
18 Hamstring Curls - 4 Renegade Rows
16 Hamstring Curls - 6 Renegade Rows
14 Hamstring Curls - 8 Renegade Rows
12 Hamstring Curls - 10 Renegade Rows
10 Hamstring Curls - 12 Renegade Rows
8 Hamstring Curls - 14 Renegade Rows
6 Hamstring Curls - 16 Renegade Rows
4 Hamstring Curls - 18 Renegade Rows
2 Hamstring Curls - 20 Renegade Rows

Run
Sprint – 0.5 mile

Core *100s
Unassisted Situps - 25 (Elites do 35)
Elbow to Knee - 25 (Elites do 35)
Flutter Kicks - 25 (Elites do 35)
Crunches - 25 (Elites do 35)
Front 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:
A great tip for the Deadlift is that your backside is in the middle between your shoulders and your knees; keep your back neutral and spine straight
On the Bar Pullups - your hips should be directly below your shoulders which are directly below your hands. Keep your feet close in - don't use your legs unless you have to; look up and squeeze your lats. Makes sure you're doing a pullup and not a row
On the Hamstring Curls - keep your feet about shoulder distance apart and make sure to release at the bottom
On the Renegade Rows - keep your feet wide, tighten your core, and try not to swing your hips

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Bandwalks: https://lab.mtntough.com/videos/mtntough-form-bandwalks
KettleBell Deadlifts: https://lab.mtntough.com/videos/mtntough-form-kettle-bell-deadlift
Bar PullUps: https://lab.mtntough.com/videos/mtntough-form-bar-pullups
Hamstring curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curl
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows
Elbow to knees: https://lab.mtntough.com/videos/mtntough-form-knees-to-elbow
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Crunches: https://lab.mtntough.com/videos/mtntough-form-crunches
Front Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank