30 Jun 20

Metcon (AMRAP – Rounds and Reps)
AMRAP18

400M Run
40 Double-Unders
30 DB Goblet Squats
20 Plank DB Rows (10/side)

Metcon (Weight)
Body Armor from CompTrain
3 Giant Sets:

7 Lower Range Bent Over Rows (single DB)
7 Upper Range Bent Over Rows
7 Full Range Bent Over Rows

Complete left arm, then right, for a single round

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