WEEK 1 : DAY 4

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

4 BLOCKS Vol.2

Block 1
Assault Bike or Spin Bike - 12 Min
*Going for Max Cals

Block 2
Sled Challenge (10yd Push + 10yd Pull) - 3 Min
*Going for Max Laps (1 Lap = 10yd Push + 10yd Pull)
*If you don't have access to a sled, do Box Jump Challenge again

Block 3
Barbell Push Press - 12 Min
EMOM (Every minute on the minute) Burpees - 5
*Going for Max Push Press reps

Block 4
Plate Lunges - 12 Min
*20 yds Overhead then 20 yds Front Hold
*Going for Max Laps (each 40yd stretch is 1 lap)

Done

NOTES
Recommend Sled weight for men is 4 - 45lb plates total, for women 2 - 45lb plates and 2 - 25lb plates.
If you don't have a Sled, watch the sled form video in its entirety for alternatives!
If you replace the Sled with Box Jumps, make sure you step down of the box after each rep. You won't be able to get as many reps because jumping down is faster. But jumping down can lead to injury. Also, make sure you get full extension at the top of each box jump rep (Stand up fully)
For Barbell Push Press - This is a high volume EMOM so we do not want you going heavy. Men should 65lbs and women should use an empty 45lb bar.
For plate lunges, men use a 45lb plate and women use a 25lb plate.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Sled: https://lab.mtntough.com/videos/mtntough-form-sled-push-pull-and-alternatives-exercises
Barbell Push Press: https://lab.mtntough.com/videos/mtntough-form-bar-push-press
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Plate Lunges: https://lab.mtntough.com/videos/mtntough-form-plate-lunge-with-twist