“Saturday 1.8.2022 + Sunday 1.9.2022”

Vagabond of the Month for December: Allison Mac

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Best thing about Vagabond:

The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, January 8th, 2022

Community Open Workout 9 am to 12 pm

Complete the following of:

30-40 Minutes on the Clock of the following:

Can Perform as Individual or Partner Workout of: If you choose to do individual, then choose lower time side, if you choose to do PARTNER, then choose the greater time.

16 Goblet Squats or Front Squats or Overhead Squats

16 Burpees

16 Russian KBS or Hang Power Cleans(DB or Barbell)

16 Barbell or DB Push Press

32 Cal Assault Bike or Cal Row

*Just keep moving as an individual, if team workout, then you will break up each movement into 8 reps each for barbell/dumbbell work, and then for the row/bike, you can do 16 cals each*

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Sunday, January 9th, 2022:

Open Gym 9 am to 11 am

A. Conditioning Piece of the following:

10 Sets of the following:

5 Cal Assault Bike

10 Step-Ups or Lunges in Place(5/each leg)

5 DB Row/each arm

10 Shoulder Taps/each way or 20 Second FLR Hold

5 DB Zotman Curls

10 Second Pull Up Hang or 5 Strict Pull Ups or 5 TRX Row

5 DB Bench Press

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