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  • Ray

"Rocky Mountains"


Front Squat:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)


15-10-5

Deadlift (225/155)

Shuttle Run (50ft)

-into-

15 Wall Walks

-into-

5-10-15

Deadlift (225/155)

Shuttle Run (50ft)




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  • Ray

"Alps"


:30 on/:30 off x 5 Sets:

Crossover Skill Practice


AMRAP 20:

20/16 Calorie Row

20 Deficit Push Ups (4in/2in)

20 V-Ups




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  • Ray

"Himalayas"


Every 3:00 x 5 Sets

10 Hang Power Cleans

(Build up to 65% of 1RM Clean)


3 Rounds

30 Overhead Squats (95/65)*

30/24 Calorie Air Bike

*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)






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