Workout of the Day:

18 Min. AMRAP

100’ walking lunge w/ plate carry (25/15)

5 Chest 2 Bar pull-ups

7 KB Single arm Ground to Shoulder (53/35)

12/9 calorie Assault Bike

Accessory:

50 Hollow Rock

Banded shoulder stretch

ZOOM Workout of the Day:

18 Min AMRAP

100’ walking lunge w/ weight

1o  DB Bent over Row

7 LB Single arm ground to shoulder

2oo meter run

Same accessory work