Wake up and go outside immediately for a 10 minute walk. Then, try out this 3-part workout. It can be completed in 30-40 minutes total and DOES NOT necessarily have to be completed in one block. You could spread the 3 sessions over the course of a day which it what I often do.
Don't have time? Make time.
Enjoy and Be Wild
Perform 2 Rounds of each Exercise - 1-minute each:
1. Samson’s R/L
2. Bird Dogs
3. OH Press
Wildness of the Day - WOD
3-5 rounds of the following:
Rest 1-2 minutes after each round.
This is a strength workout. Take your time and focus on getting a quality pump for each exercise. Is it wrong to be strong? NO!
Each stretch should be held for 1-minute. Want to really improve your flexibility? Do two rounds.
2. Pigeon R/L
3. Single-Arm Hang L/R