Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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, December 4th, 2021
Community Open Workout 9 am to 12 pm
Complete the following of:
3 Sets of the following:
10 Minutes of the following @ moderate, sustainable effort of:
30 Cal C2Bike or 25 Cal Row or 20 Cal Assault Bike
20 Russian KBS or 20 Hang Power Cleans
20 Burpees
20 Front Squat or Goblet Squat or Overhead Squat
20 Push Press(DB or Barbell)
*Rest 120 Seconds between sets*
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Sunday, December 5th, 2021:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
8 Split Squats/each leg
10 Russian KBS
12 Monster Band Walks/each side
15 Glute Bridges
20 Banded Push Downsprogra
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B. Conditioning Piece of the following:
25 Minutes of the following:
15 Cal Row or 12 Cal Assault Bike
12 DB Bench Press
9 Step-Ups/each leg
6 TRX Row or 3-4 Strict Pull Ups
20 Second Side Bridge/each side 4 Point
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