“Saturday 7.2.2022 + Sunday 7.3.2022 + SCHEDULE FOR 4TH OF JULY WEEKEND”
Vagabond of the Month for June: Jill Martin
The best thing about Vagabound is that it’s truly is a family. I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the workouts. I also love all the trainers!!! They are always positive and help guide you through the workouts.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
START STRENGTH + ACCESSORY….
II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, July 2nd, 2022:
Teams of Two Complete the following of:
30 Minutes on the Clock of the following:
20 Russian KBS or 10 Hang Power Cleans
100 Meter Run(125 Meter Row)(10 Cal Assault Bike)
15 Goblet Squats or Wall Balls or 10 Overhead Squats
200 Meter Run(250 Meter Row)(12 Cal Assault Bike)
10 DB Push Press or Barbell Shoulder 2 Overhead
300 Meter Run(350 Meter Row)(15 Cal Assault Bike)
Switch off every movement with your Partner.
Sunday, July 3rd, 2022:
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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