Mobility Warm-Up: 10 Reps of each movement:
Lunge and Trunk Twist
Iron CrossOver
Cobra Stretch
Samson Stretch
Bend and Touch Toes

Active Warm-Up:
Row 750 m
3 Rounds at Steady Pace of:
Kipping Swings x 10
Deadlift x 10
Push Press x 10
Hang Power Clean x 10
Front Squat x 10

Workout of the Day:

Deadlift 5 sets of 3
Rest 5:00 Minutes
Handstand Holds- Aim for 90 seconds( As Many attempts as necessary)
Rest 3:00 Minutes
“Barbell Complex”
5 rounds of:
Deadlift+ 1
Power Clean+ 1
Front Squat+ 1
Push Press+ 1
Back Squat+ 1
Behind the neck Push Press+ 1

Male Female
Big Dawgs – 135lbs 85 lbs
Pack- 105lbs 65 lbs
Porch- 85lbs 55 lbs
Beginner- 65lbs 45 lbs

Kevin’s Notes: The following Barbell Complex will be accomplished by all Vagabonds. The rules are the following: You will perform 1 rep of each, by going through 5 times for a total of 1 round. For example, You will do 1 deadlift, one power clean, one front squat, one push press, one back squat, and one behind the neck push press- This constitutes as one time through. You will complete this 5 times through for a total of one round. You will complete 5 rounds in total. There will be no rest period and will have the goal of finishing the work load as fast as possible. Please choose wisely for your appropriate weight. I have setup a system for each level of fitness for each Vagabond.