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

 

Mobility Flow

Complete each exercise for 1-minute. 
Complete 2 rounds for 10-minutes total.

• Imaginary Hurdle Stretch (Left)
• Imaginary Hurdle Stretch (Right)
• Elephant Walk
• Scap Rows
• Scap Pushups

 

Wildness of the Day - WOD

 

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. 

Be sure to scale the exercises in a way that allows you to keep an up-tempo pace. This could mean using lighter weight and/or bungees. 

 

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)