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

THE WORKOUT

Spring Bear

6 Rounds
Deadlift (Heavy) - 6
Incline Bench (Heavy) - 6
Barbell Curl - 10

6 Rounds
Goblet Squat (Heavy) - 6
Barbell Bent Over Row - 6
Tricep Ext. / Skull Crusher - 10

Core Finisher

*3-5 Rounds
Knee Raise / Knees to Elbow (Strict Slow) - 10
Suitcases - 20 (10 each side)
Weighted Oblique Dips - 30 (15 each side)

Done

NOTES
You just came out of Postseason Strength, so you should be comfortable with these heavy 6 rep workouts.
This workout is 2 different 6x6s so you should start with your 8 rep max for Deadlift, Incline Bench, Barbell Squat and Bent Over Row.
The idea is by round 6 completing all 6 reps should be extremely difficult. Even failing at rep 4-5 is fine.
If you started Spring as your first MTNTOUGH Program, don't go too heavy. Focus on PERFECT FORM!
For the Barbell Curl and Triceps Ext, you want to complete all 10 reps on all 6 rounds. It is important to get the volume on those smaller muscle groups.
Please remember on the Core Finisher, we want you to have perfect form rather than a lot of rounds. 3 rounds with perfect form is better than 5 fast rounds.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Barbell Curl: https://lab.mtntough.com/videos/mtntough-form-barbell-curl
Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-goblet-squat
Barbell Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Tricep Ext. / Skull Crusher: https://lab.mtntough.com/videos/mtntough-form-skull-crushers
Knee Raise / Knees to Elbow: https://lab.mtntough.com/videos/mtntough-form-knees-to-elbow
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Weighted Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip