Monday Momentum 8.7.23


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

-Wildman Dan


Mobility Flow

Start off today's flow with 5-minutes of Run/Walk/Row/Bike/Jump Rope


2-3 rounds of:
30-seconds of each exercise. Do 30-seconds of each couplet then take a mini-break before moving on to the next.

Wildness of the Day-WOD

The WOD for today consists of two couplets which are to be repeated 3x each


Repeat 3x
5-8 Single-Arm Rotational Press R
5-8 Single-Arm Rotational Press L
:60 sec Run/Bike/Row/Jump Rope/Lateral Hop

Rest :90 seconds after each round


Rest 2 minutes between couplets



Repeat 3x
8-12 Row (@ 3ct eccentric)
:60seconds Bent-Arm Jump Twist
Rest :90 seconds




Flexibility Sesh

Perform each stretch for 1-minute each MINIMUM

1. Hang

2. Cross Body Shoulder Stretch R/L (use band)

3. Extended First Baseman R/L

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