I would also like to welcome, Mike, to the Vagabond Community, who is visiting from the great state of New Jersey for the next four months..

More Congratulations: Congrats to Joanne, for completing her first Girl Workout as RX today…

VAGABOND NEWS: Early in the week, I posted a note about the free week for all police and fire department of Brockton between the dates of April 17th and April 24th. I have extended this offer to all friends and family of Vagabond athletes. The current system will be that all people who are interested in joining the Vagabond Community, will have two free introductory days to participate in Vagabond Workouts. Here are the Hours for next week for the gym, as I will be on April Break from teaching my little rugrats.
April 17th and April 18th(Saturday and Sunday): Morning Hours: 9:00 am to 1:00 pm and Afternoon Hours: 4:00 pm to 6:00 pm
April 19th thru April 23rd(Monday thru Friday): Morning Hours: 6:30 am to Noon/ Afternoon Hours: 3:00 pm to 7:30 pm
April 24th and April 25th(Saturday and Sunday): Morning and Afternoon Hours: Same as Always

Dynamic/Mobility Warm-up: 5-7 Minutes of the following movements:
Inch Worm
Lunge and Twist
Pigeon Stretch
PVC Dislocates
High Knees
Butt Kicks

Active Warm-Up: 1 Round of the Following:
Row 500 m
Duck Walk x 10 m
Push Press x 10(Barbell)
Squats x 10
Bear Crawl x 20 m

Workout of the Day:
A1: Advanced: GHD Raises, 10 reps x 3 sets, rest 30 secs
Intermediate: Back Extensions, 10 reps x 3 sets, rest 30 secs
A2: Advanced: GHD Sit-Ups, 12 reps x 3 sets, rest 30 secs
Intermediate: Anchored Sit-Ups, 15 reps x 3 sets, rest 30 secs
B. “Lucky 7”
AMRAP of 10 Minutes of the following movements:
Push Press x 7 @ Men-95 lbs/ Women-65 lbs
Advanced: Full Range of Motion Ring Dips x 7
Intermediate: Banded Ring Dips or Bar Dips x 7
Beginner: Push-Ups x 7(Do not do knee push-ups, use the two smaller tires or box)
Burpees x 7