Day 15 is an upper body focused day with a short cardio circuit. Your first 45 minute workout can be completed indoors and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

Banded Lat Pull Down

Decline Push-Up

Upper Body Warm Up

Underhand Dumbbell Rows

To modify, bend knees and pull feet closer to your body. 

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Circuit 1

Incline Reverse Fly
Alternating Bicep Curl

Incline Reverse Fly

Alternating Bicep Curl

Circuit 2

Banded Bicep Curl

Circuit 3

Complete this circuit as many times as you can in 10 minutes.

Modification shown on knees - 5 per side per round (10 total)

Alligator push-up

Manmakers

Star Push Up

Butt Kickers

Upper Body Focused AMRAP

Day 16
Upper Body And Cardio

Josie

Day 1
Lower Focused

Susan

Day 2
Upper Focused

I was a little under the weather and this WOD was what I needed 👋🏽🙏🏼❤️🔥

Day 16 Upper Body And Cardio

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