Josie

Susan

Congrats on completing your first day! On to day 2! 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!

Bolt Push-Up

Prone Y’s

Prone T’s

Dynamic Upper Body Focused Warm-Up

Assisted Pull-Ups
Bicep Curl With Isolation Hold

Banded Lat Pull Down

Bicep Curl w/ Hold

Circuit 1

Single Arm Rows
Hammer Curls
Renegade Rows

Single Arm Dumbbell Row

Alternating Dumbbell Hammer Curls

Renegade Row

Circuit 2

Seated Reverse Grip Cable Row
Zottman Curl
Bolt Push-Up

Underhand Banded Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Circuit 3

EMOM - Every Minute On The Minute 

Set your timer for 60 seconds. Complete the circuit as quickly as possible while still maintaining good form. Any time left is your recovery. At the end of the 60 seconds, you will begin the circuit again. Repeat every minute for 10 minutes.

Manmakers

Single Leg V Up

Cardio EMOM

Day 2
Upper Focused

Day 1
Lower Focused

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

Day 2 Upper Focused

Community

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