MOBILITY – 20min whole body crank routine.

See playlist for movements and sequence ( http://www.youtube.com/playlist?list=PLmO831B4IEJHVdS99HcgeJ-mKuhifNwMg ).

Take twenty minutes out of your day to restore full range-of-motion in your primary joints, the shoulders and the hips. Feel free to cherry pick a bit if you know your body needs something!

Check out the M&MWOD YouTube channel! http://www.youtube.com/channel/UCVX8Ig8Q_jRpJ1piCxuS5iQ

I’ve created a bunch of playlists that will only get more comprehensive as more videos are created.

MINDFULNESS – 30breath / 5min tempo work.

See video for instruction ( http://youtu.be/kTlKn6JqM_4 ).

Find a song that works in the approx 60bpm range (http://www.tabs4acoustic.com/en/tempos/60bpm.html ), get that rhythm in your mind, start a timer, get your breath in sync with your beat. 5count inhale/exhale over 30breaths should land you right around 5min.

Note the time once you finish the thirtieth count. Note how you feel. Enjoy the rest of your day!

Like this post if you move yo body around with the whole body crank routine!- or if you decided to do something else, lemme know!

Comment below with your 30breath tempo time! Closest to 5:00 wins