WEEK 4 : DAY 2

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

Buy In
*2 Rounds

Lateral Raise w/ Lateral Lunges - 20
High Pulls to Goblet Squat - 20

Hellfire

Assault Bike - Bodyweight in Cals
*EMOM (Every Minute On the Minute)
Odd Minutes - Pullups - 2
Even Minutes - Burpees - 2

Cash Out

*10 Min Max Rounds
Farmer Carry - 40 yds
Explosive Ball Slams - 20

Done

NOTES
The buy-in isn’t a warm up – it should be heavy enough to wear you down.
Remember, the EMOM clock keeps running so when you jump off the bike that next minute is already ticking.
If you take too long to do your pull ups or burpees you won’t have much time left to make progress on the bike.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Lateral Raise w/ Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
High Pulls to Goblet Squat: https://lab.mtntough.com/videos/mtntough-form-high-pull-to-goblet-squat
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Burpees: https://lab.mtntough.com/videos/mtntough-form-burpees
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Explosive Ball Slams: https://lab.mtntough.com/videos/mtntough-form-ball-slams