WEEK 2 : 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

THE WORKOUT

Run
Sprint – 0.5 mile

Superset *Ball Squats with Bar (45lb barbell in back squat postion) and Release Pushups
20 Ball Squats with Bar– 2 Release Pushups
18 Ball Squats with Bar – 4 Release Pushups
16 Ball Squats with Bar - 6 Release Pushups
14 Ball Squats with Bar – 8 Release Pushups
12 Ball Squats with Bar – 10 Release Pushups
10 Ball Squats with Bar – 12 Release Pushups
8 Ball Squats with Bar – 14 Release Pushups
6 Ball Squats with Bar – 16 Release Pushups
4 Ball Squats with Bar – 18 Release Pushups
2 Ball Squats with Bar – 20 Release Pushups

Run
Sprint – 0.5 mile

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

Run
Sprint – 0.5 mile

Core *150s (Elites will 200s)
Unassisted Situps - 30 (Elites do 40)
Elbow to Knee - 30 on each side (Elites do 40)
Flutter Kicks - 30 on each side (Elites do 40)
Crunches - 30 (Elites do 40)
Front Plank – 1 min

NOTES

Just like last week, start the 22s with the leg portion high (20 reps) and the upper body portion low (2 reps)
If a normal 45 lb olympic lifting straight bar is too heavy, use a lighter bar or even a wooden dowel. The key of the exercise is more about shifting the center of gravity and not so much the weight (although that helps).
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
Ball Squats: https://lab.mtntough.com/videos/mtntough-form-ballsquats
Release Pushups: https://lab.mtntough.com/videos/mtntough-form-releasepushups
Forward Lunges with Bar: https://lab.mtntough.com/videos/mtntough-form-forwardlunges
Barbell Military Press: https://lab.mtntough.com/videos/mtntough-form-barbellmilitarypress
Situps: https://lab.mtntough.com/videos/mtntough-form-situps
Elbow to Knee: 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