We have new faces coming in every week, so let's take a step back, and welcome, Frank and Scott to the Vagabond Community!

*Reminder that there is Noon Class now on Friday afternoons, so take advantage and get your workout in before the weekend begins.*

Renee getting that head through on the Push Press...

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
3 rounds of
Wall angels x 5
Push-Ups x 6
Superman x 8
Squat Openers Against Wall
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
A1. Front Squat, 3-3-3-1-1-1
A2. DB Powell Raises, 3 sets of 8 @ 3031
B. Complete the following:
In 6 Minutes perform the following:
Row 500 m
20 Burpees
AMRAP DB Hang Power Clean
*Rest 3:00 Minutes*
In 6 Minutes perform the following:
Row 500 m
50 Air Squats
AMRAP DB Hang Power Snatch
B. Will(Competition) Phase:
A. “Filthy 50”
Post Results to Comments.