"Paleo Challenge Benchmark # 1"

Vagabonds in Action!!

I. Vagabond Paleo Challenge Has Come to An End!:
The Vagabond Paleo Challenge has come to an end and that means we will be retesting all the Benchmarks this week. Even if you did not compete in the Paleo Challenge, you still performed these workouts and would be good to see any progress you made over the last three months. Make sure you are in the gym to perform these workouts. Also, I will be taking the re-measurements for body fat, waist measurement, and so on throughout the week, so make sure you get your measurements in, so I can give you the results after Christmas!

II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Band Hamstring Stretch
Box Hamstring Stretch
Squat Openers
Band Shoulde Prep
III. Paleo Benchmark Workout of the Day #1:
A. “Christine”( 3 Rounds for time):
500 m Row
Deadlift x 12 @ Bodyweight
Box Jumps x 21 @ 24/20
*Compare to September 16th, 2010.*
*We will be doing strength throughout the week on a different schedule, but feel it is necessary to get our Paleo Benchmark Workouts in the books and compare to our previous times and records.*
IV. Competitors Schedule Workouts of the Day:
Rest Day
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