Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure

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,  May 6th, 2023:

Community Open Workout 9 am to 12 pm

Complete the following of:

35 Minutes on the Clock of the following:

500 Meter Row or 400 Meter Run or 26 Cal Assault Bike or 30 Cal Concept 2 Bike

20 Hang Power Cleans or Russian KBS

20 Front Squats or OH Squats or Goblet Squats

500 Meter Row or 400 Meter Run or 26 Cal Assault Bike or 30 Cal Concept 2 Bike

20 Burpees or Ball Slams

20 Box Jumps or Step-Ups(10/each leg)

*Break reps into half with your partner.*

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Sunday, May 7th, 2023:

Open Gym 9 am to 11 am

Bodyweight Posterior Blaster + Long Conditioning

A. Conditioning Portion of the following:

8 Sets of the following:

90 Seconds of Row, Bike, Shuttle Run

Rest 15 Seconds

60 Seconds of 5 Thrusters + 5 Burpees

Rest 15 Seconds

30 Seconds of: Jump Rope or Ball Slams

Rest 30 Seconds

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