WEEK 3 : 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

Mountain Man
*5 Rounds

Reverse Barbell Lunges - 12 (6 each side)
Reverse Dumbbell Lunges and Press - 8 (4 each side)
Renegade Rows (same dumbbells) - 20 (10 each side)
Run - 0.5 mile

Done

NOTES
Form is critical on this – keep that core tight.

Weights
Reverse Lunges:
Beginners: M:95; W: Bar
Intermediates: M:135; W:65
Elites: M185; W:95
Reverse Dumbbell Lunge and Press
Beginners: M:20; W:20
Intermediates: M:35; W:25
Elites: M45; W:30
Don’t put the weights down after the Reverse Dumbbell Lunge and Press – just go straight to the Renegade rows.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Step-ups: https://lab.mtntough.com/videos/mtntough-form-step-ups
Reverse Barbell Lunges: https://lab.mtntough.com/videos/mtntough-form-bar-reverse-lunge
Reverse Dumbbell Lunges and Press: https://lab.mtntough.com/videos/mtntough-form-reverse-lunge-twist-press
Renegade Rows: https://lab.mtntough.com/videos/mtntough-form-renegade-rows