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

Community Open Workout 9 am to 12 pm

Complete the following of:

2 Sets of the following:

18 Minutes of:

Run 100 Meters or Row 150 Meters or 10/8 Cal Assault Bike

12 Burpees

12 Goblet Squats or Wall Balls

Run 100 Meters or Row 150 Meters or 10/8 Cal Assault Bike

12 Barbell Push Press or DB Push press

12 Hang Power Cleans or 12 Russian KBS

60 Jump Rope Singles or 30 Double Unders

*Rest 4 Minutes between sets*

*Switch off every movement with partner*

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Sunday, April 9th, 2023:

Gym Closed Easter Sunday

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