"Bring a Friend Day to Vagabond"(5.11.2013)

*Bring a Friend Day on Saturday, May 11th, 2013 begins @ 9:00 am*

We will start the Bring a Friend Day to Vagabond @ 9:00 am. If you are bringing a friend, family member, or someone interested in Vagabond, then the doors to Vagabond will be open at 8:30 am to do a meet and greet at Vagabond. We will begin the day at 9:00 am, and will get the workout going shortly thereafter. Please bring someone with you, and give them a little taste of a Vagabond Workout Day.

Couple Times during the Summer we run a Vagabond Bring a Friend Day to Vagabond. This allows any Vagabond to bring a loved one, friend, family member, or anyone interested in our program to try Vagabond out for a day. Everyone is invited, and a friendly workout is issued to all new people who are interested in trying out Vagabond for the day, and possibly having the opportunity to sign up for the next Beginners Class. I strongly encourage to invite all people interested in the Vagabond Program to try this Free Workout out at Vagabond. If you have any questions or inquiries please see Kevin for any advice. All are Welcome and We Look Forward to Seeing some Hopeful New Vagabonds!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
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Review of the Team/Bring a Friend Day Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bring A Friend Day Workout @ Vagabond
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
Row 1000 Meters or Airdyne Calories x 75 Calories(Men)/60 Calories(Women)
Burpees x 20 repetitions
Team Members work at one time, and choose how they will break the workout up throughout each round. So one partner can row 500 meters, while other rests, and then switches, and other partner rows 500 meters, and then break up burpees accordingly to reach 20 burpees, and continue this fashion for 25 Minutes
B. Fitness Phase:
Bring A Friend Day Workout @ Vagabond
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
Row 1000 Meters or Airdyne Calories x 75 Calories(Men)/60 Calories(Women)
Burpees x 20 repetitions
Team Members work at one time, and choose how they will break the workout up throughout each round. So one partner can row 500 meters, while other rests, and then switches, and other partner rows 500 meters, and then break up burpees accordingly to reach 20 burpees, and continue this fashion for 25 Minutes
C. Competition Phase:
LP1 + LP2 + LP1
5 Sets of the following:
Sprint 100 Meters, rest 3 minutes between sets.
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5 Sets of the following:
40 Seconds on the Clock:
10 Thrusters @ 105/65
remaining time complete as many burpees as possible, rest 5 minutes.
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3 Sets of the following:
Prowler Push @ 115 lbs load/65 lbs x 25 seconds, rest 4 minutes.
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