Monday Momentum 8.7.23

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

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

Then...

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.

• High Knees + Butt Kicks
• Wide Outs + Zombie Walk
• Rockers + Elephant Walk
• Figure 4 Walk + Lunge Twist
• Forward/Reverse Fence Walk + Drinking Bird

Wildness of the Day-WOD

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

A:

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

 

B:

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