Katie and Michael doing the Dynamic Hip Mobility Warm-Up..

Mike and Big John attempting the Skill Work Today…

AJ and Joanna Working Together…

VAGABOND NEWS: I have put a class schedule notebook for all Vagabonds to fill out… I am trying to get a good estimate of what class times I should run through the summer for morning classes. I am asking all Vagabonds to give me their input and sign in at the times they believe they could make during the summer morning hours…

Dynamic Mobility Warm-Up:
Spiderman Lunge
Butt Kicks
Samson Stretch
Kipping Swings
Hip Openers

Skill Development Warm-Up: 2 Rounds of the following movements:
L-Sit Ring Holds x 10 seconds x 10 seconds rest x 4 rounds
Abmat Sit-Ups(Unanchored) x 20 seconds x 10 seconds rest x 4 rounds

Workout of the Day:
A. Box Squat 3-3-3-1-1-1

B. AMRAP Double Unders x 2 Minutes
C. For Time of the following movements:
Run 800 m
50 Wall Balls
30 Pull-Ups

Kevin’s Notes:For the Double Unders you will complete as many reps as possible for 2 minutes. My suggestion is to work your double unders, however, if this is out of the question and brand new to the jump rope, get as many reps as possible of single unders. Use those wrists!!! The Metabolic Conditioning Workout will be a quick hitter, work as hard as possible, and try to rest as little as possible…
Men will use 20 lbs for wall balls. Women will use 12 to 14 lbs for wall balls. Men will reach the ten foot target and women will reach the 8 foot target.

Pull-Up Standards:
Advanced: Chest to Bar
Intermediate: Chin looking over bar
Beginner 1: Banded Pull-Ups with chin over bar
Beginner 2: Body Rows