"Acid Rain Drop"(9.16.2011)

Busy Classes= Great Community!

* Friday, September 16th, 2011 Scheduled Classes: 6:00 am, 7:30 am, 9;00 am, 4:30 pm, 5:30 pm, and 6:30 pm*

*Saturday, September 17th, 2011 Fight Gone Bad Fundraiser: The Fundraiser Workout will kick off at 11:00 am, and will end when the last heat finishes. Please wear ORANGE, as this is our color to honor KC and his fight against cancer. I am asking all Vagabonds to please try their best to be at this event, and give one hour out of your Saturday to this great cause! Be Ready and Have Some Fun!*

I. Dynamic and Mobility Prep Warm-Ups: 
A. 3 to 5 Minutes of the following movements @ 80%:
High Knees to Sprint
Butt Kicks to Sprint
Carioca to Sprint
Belly to Sprint
Back to Sprint
B. Perform the following Mobilization:
Squat Openers Against Wall
90 Degree Quad Stretch
3 Way Shoulder Stretch
II. Strength and Conditioning Workouts of the Day:
A. Overhead Squats, Ten Minute Time Limit, Work to a Heavy Single Right Away
B. “Acid Rain Drop”(4 Rounds for time of):
Run 400 m
Air Squats x 50 reps
*Level 1*
4 Rounds of:
200 m Run
25 Air Squats
*Level 2*
4 Rounds of:
400 m Run
35 Air Squats
*Level 3*
Post Weights Used and Time to Complete to Comments.