WEEK 4 : DAY 5

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 se
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

MTNTOUGH Spin Class
*8 Rounds

*Use Assault Bike or Treadmill if no access to Spin Bike
Spin Bike Seated, Mid Resistance - 45 sec ALL OUT!
Spin Bike Standing, High Resistance - 45 sec ALL OUT!
Squat Jumps - 10
Wall Sit - 45 sec

Then

Run - 3 Miles

Done

NOTES
Keep your head in the game for this one:
The resistance is at around 50% for the first 45 second sprints.
Stand up and max out the resistance for that second 45 second sprint. You should really feel it in your quads.
Make sure on the jump squats to drop below parallel and do a hard/explosive launch – hands over head – then drop back down below parallel.
Don’t move around on the wall sit – sit still, keep your heels under your knees and your shoulders against the wall.
If you use the treadmill same rules apply but use the incline setting:
50% for the first 45 seconds then 100% for the next 45 seconds.
Everything else remains the same.

W4D5
FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Wall Sit: https://lab.mtntough.com/videos/mtntough-form-wall-sit