Workout of the day

Start your week with some powerful strokes and strong lifts! Monday Momentum is designed to get your heart pumping and shoulders burning. Let’s charge into the week with energy!

The workout of the day consists of:

For Time:

  • 21-15-9-6 Calorie Row
  • 15-9-6-3 Shoulder Press (83lb / 38kg)

Scaling

  • Intermediate: Shoulder Press (65lb / 30kg)
  • Beginner: Shoulder Press (45lb / 20kg)
  • RX as prescribed

No equipment

  • Without rower: Substitute with burpees
  • Without weights: Substitute shoulder press with pike push-ups or handstand push-ups

Warmup

2 rounds of:

  • 1-minute light jog or jumping jacks
  • 10 Arm circles (forward and backward)
  • 10 Good mornings (bodyweight)
  • 10 Bodyweight squats
  • 5 Inchworms with a push-up
  • 5 Light dumbbell shoulder presses

Cooldown

3 rounds of:

  • 30-second pigeon stretch per side
  • 30-second doorway shoulder stretch per side
  • 1-minute foam roll for back and shoulders
  • 1-minute child’s pose