Vagabond of the Month for March: Katie P.

Best things about Vagabond: 

Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!

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, April 29th, 2023:

Community Builder/Team Workout

Complete the following of:

3 Sets of the following:

12 Minutes of the following:

16 Barbell Hang Power Cleans or DB Hang Power Cleans

200 Meter Run or 250 Meter Row

16 Front Squats or Goblet Squats

200 Meter Run or 250 Meter Row

16 TRX Row or Kipping Pull Ups

200 Meter Run or 250 Meter Row

16 Burpees

*Rest 2 minutes between sets on bike, row, stretch, mobility or walk*

*Breaks reps into half with partner.*

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Sunday, April 30th, 2023:

Sunday Sweat Session

A. Conditioning Portion of the following:

8 Sets of the following:

60 Seconds of Row, Bike, Shuttle Run

Rest 15 Seconds

45 Seconds of 5 Burpees + 5 step-ups/each leg or 5 box jumps

Rest 15 Seconds

30 Seconds of: Jump Rope or Ball Slams

Rest 30 Seconds

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