Vagabond Hours are Back to the Regular Schedule…
Morning Hours: 9:00 am and 10:00 am
Afternoon Hours: 4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm

New Summer Hours will start on June 21st, 2010… We will have early morning classes, so be happy, that you will be able to get your workout in earlier for the summer….

Dynamic Mobility Warm-Up:
High Knee Tuck Jump
Lunge and Twist
Straight Leg Swing
Side Leg Swing
Inch Worm
Duck Walk

Skill Development Warm-Up: Skin the Cat Progressions, 3 sets x 2 reps of each movement:
*Ball Ups
*Pass Thrus
*Skin the Cat

Workout of the Day:
Complete For Time of:
40 Overhead Plate Lunges(20 each leg)- M-45,35,25/ F- 15,25,35
200 M Sprint
20 Box Jumps- 30 inch, 24 inch, 20 inch
200 M Sprint
30 DB Power Snatch(15 each arm)- M- 25, 35, 40/ F- 15,20,25
200 M Sprint
40 Burpees
200 M Sprint