WEEK 5 : 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

Lone Peak

Superset 1
*3 Rounds

Barbell RDL - 10
DB Front Squat - 10

Superset 2
*3 Rounds

Plate Pushups - to failure
Pushups - to failure

Superset 3
*3 Rounds

Barbell Forward Lunge - 10
Stability Ball Hamstring Curls - 10

Superset 4
*3 Rounds

Right Side AS Shoulder Press Drop Set - 10, 10, 10
Left Side AS Shoulder Press Drop Set - 10, 10, 10

Core Finisher

*3 Rounds
Knees to Elbow with Chinup - 10
Seesaws - 20
Oblique Dips - 30 (15 each side)

Done

NOTES

Superset 1 - Be sure that you're focusing on form for both movements.
Superset 2 - Weight for your weighted push-ups should be 45M/25W. If you’re cruising through at the suggested weight, add to your load.
Superset 3 - Move through a couple warm-up sets to find a proper weight for your barbell forward lunges.The weight should be manageable without compromising form.
Superset 4 - When selecting your weight, your first DB should be at your 10rep max, while decreasing for the two remaining.

FORM VIDEOS
MTNTOUGH STANDARD: https://lab.mtntough.com/videos/warm-up-1
Barbell RDL: https://lab.mtntough.com/videos/mtntough-form-rdl-1
DB Front Squat: https://lab.mtntough.com/videos/mtntough-form-db-front-squat
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups
Barbell Forward Lunge: https://lab.mtntough.com/videos/mtntough-form-l-lunges-1
Stability Ball Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curl
Shoulder Press Drop Set: https://lab.mtntough.com/videos/mtntough-form-as-shoulder-press
Knees to Elbow with Chinup: https://lab.mtntough.com/videos/mtntough-form-elbows-to-knees-with-chin-up
Seesaws: https://lab.mtntough.com/videos/mtntough-form-see-saws
Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip