Monday Momentum 4.24.23
LoW,
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
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Mobility Flow
Complete each exercise for 1-minute.Ā
Complete 2 rounds for 10-minutes total.
- Imaginary Hurdle Stretch (Left)
- Imaginary Hurdle Stretch (Right)
- Elephant Walk
- Scap Rows
- Scap Pushups
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Wildness of the Day - WOD
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4-minutes of:
8 Thrusters + 8 Rows
Rest 1-minute
4-minutes of:
8 Power Slam (R) + 8 Power Slam (L) + 16 Russian Twists
Rest 1-minute
4-minutes of:
8 Pushups/Press + 8 Superman Knee Drives
The workout is three, 4-minute intervals with 1-minute of rest between each interval. The idea is to go back and forth between the exercises for 4-minutes completing as many rounds as possible in the 4-minute timeframe. The 4-minute work sets should be done at a challenging pace that is not sustainable past 4-minutes.Ā
Be sure to scale the exercises in a way that allows you to keep an up-tempo pace. ThisĀ could mean using lighter weight and/or bungees.Ā
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Flexibility Sesh
Hold each stretch for 1-minute.
You could repeat this series for 2-3 rounds if you want to focus more on flexibility.
Watch the video for technique as well as how you can scale the exercises.
- Squat Hold
- Triceps Stretch (L)
- Triceps Stretch (R)
- Chest Stretch (L)
- Chest Stretch (R)