New On Ramper, Big John, hitting some Body Rows… Glad to have you part of the Vagabond Community..

This Shirt Pretty Much Sums Up Dave’s Personality…

Ham and Tron doing Some Crucifix Holds… Congrats to Tron for Hitting a 1:20 on the 500 m Row Challenge…

Pat and Kelly Hitting the Row Challenge..

Mike and Mike Tackling the 500 m Row Challenge

Dynamic Mobility Warm-Up:
Inch Worms
L-Sits x 10 Seconds
Spiderman Lunge
Plank Holds x 30 seconds
Hip Openers

Active Warm-Up: Handstand Work x 7 sets x 3 reps
Advanced: Use 35 lbs Plates to increase full range of motion
Advanced Intermediate: Full Range of Motion
Intermediate: Negative Handstands or 1 Abmat Range of Motion
Beginner: Hold Against Wall

Workout of the Day:
A. Box Squat 5-5-5-3-3-3
B. 21-15-9 of:
Hang Power Clean
Burpee Box Jumps @ 20 inches to 24 inches
Advanced: 115 lbs/95 lbs
Advanced Intermediate: 105 lbs/85 lbs
Intermediate: 95 lbs/75 lbs
Beginner 1: 85 lbs/65 lbs
Beginner 2: 75 lbs/55 lbs

Kevin’s Notes: The Box Squats are being introduced again to Vagabond… These are a great exercise to increase flexibility in the hamstrings and adductors… Use a 14 inch or 16 inch box for box squats…The Metabolic Conditioning Workout is meant to be fast and intense.. Move through this workout quick… Follow the Scaling model, to ensure proper form and technique…