9.2.21 THURSDAY “MASH UP”

STRENGTH:

Every 4min for 12min:

12 Bent Over Rows

12 Chin Ups (use a band)

12 Barbell Curls

METCON:

27…21…15…9 of:

Calorie Row (21…15…9…6 women)

Pull Ups

Heavy Wall Balls…30/20…10/9

3min Rest then:

34 Burpee Bar Touch

2min Rest then:

800m Run

For Time

(25min Time Cap)