I. Vagabond Scheduled Hours for Columbus Day:
Morning Hours: 5:30 am, 6:30 am, 9:00 am
Afternoon Hours: 5:30 pm, 6:30 pm
II. Vagabond Paleo Challenge Week 2 and 3:
I have noticed a drop off in people putting their points on the board. Please, remember this is part of how you can win the competition. I do not want someone who has followed the Paleo perfectly throughout the 3 months, not to win the money, just because they did not put their points on the board. The major point of this Paleo Challenge is to create a sense of community and to get people involved. Please, do not let me down, as you all have really impressed over the last 3 weeks.
III. Dynamic Mobility Warm-Up:
Partner Hip Flexor Stretch
Junkyard Dawg Warm-Up
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat Max, Work towards a 1 Rep Max in Front Squat
*10 Minute Time Limit*
B. “Ben”(10-9-8-7-6-5-4-3-2-1- of):
Squat Cleans @ 135 lbs/95 lbs
Run 200 m
Post Weights Used and Time to Complete to Comments.