20 minutes of continuous rowing for calories
1 person on the rower the whole 20 minutes – alternating as needed, up to the pair when they want to switch. Each doing a total of 10 minutes
The other partner is performing –
21 wall balls
*score is total calories and rounds and reps
A. front squat – 1 rep max
B. max distance handstand walk in 5 minutes or max wall walks in 5 minutes.
A. 1 hang snatch + 1 full snatch
Build to heavy complex
AMRAP 5 minutes
7 snatches (95/65)
Rest 5 minutes
B. Repeat your score in part “A” for time.
*2 scores on board. Rounds and reps from A. + time from B.
5 handstand push-ups
10 single leg squats alternating
A. Bench press 5-5-5-5
As Many reps a s possible in 16 minutes
Devil press (40/25)
DB box step ups
Burpee box overs
8 rounds alternating
15/12 calorie bike/row
5 power cleans
Mobility and tissue work is programmed everyday at Utility. 10-15 minutes can go a long way in improving your performance, keeping you healthy, and generally feeling awesome.
1 mile run
400m farmer carry (40/25)
A. Front squat
3-3 at 70%
2-2-2 at 75%
B. 4 rounds
30 double unders
15 dumbbell front squat