Day 9 - Upper Body with a 10 minute cardio burst! 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!

Plank Shoulder Taps

Star Push Up

Upper Body Warm Up

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 1

Banded Lat Pull Down

Banded Bicep Curl

Circuit 2

Incline Reverse Fly
Alternating Bicep Curl

Incline Reverse Fly

Alternating Bicep Curl

Circuit 3

Find a set of stairs OR a nice long hill. If stairs are. It available, do 10 hill repeats - run up hill as fast as you can for 45 seconds. Walk back down the hill and repeat.

Stair sprint as fast as you can while staying in control.

Stairs - 45 seconds sprint

75 seconds at a moderate to slow moderate pace. Try not to hold on to the rails.

Stairs - Moderate pace

Cardio Stair Circuit

Day 9
Upper Body Focused

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 9 Upper Body Focused

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