WEEK 4 : 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

Hinterlander
*5 Rounds

DB Front Squat - 12
DB Power Cleans - 8
Plate Pushups - 20
Bike (Spin at 80% resistance) or Assault Bike - 1 Mile

Done

NOTES
Form is key on the DB work – keep that core tight and your back straight.
Weights

Front Squats:
Beginners: M:35; W:20
Intermediate: M:40; W:30
Elite: M55; W:40

DB Cleans – same weights as with the front squats

Try to keep moving and transition from one exercise to the next.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
DB Front Squat: https://lab.mtntough.com/videos/mtntough-form-db-front-squat
DB Power Cleans: https://lab.mtntough.com/videos/mtntough-form-db-power-clean
Plate Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups