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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Complete Mobility of the following:

ASLR x 10 reps/each side x 2 sets.
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2 Sets of the following:

60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 Lat Pull Downs

10 Step-Ups/each leg

30 Second KB Farmers Holds

10 Seated Pull Downs/each way

10 DB Hammer or Bicep Board Curls

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B. Conditioning of the following:

5 Sets of the following:

90 Second Cal Assault Bike or C2Bike

Rest 20 Seconds

75 Seconds of: 10 Russian KBS+ 5 Goblet Squats 

Rest 20 Seconds

45 Seconds of: 5 Burpees + 5 Step-Ups/each leg

Rest 40 Seconds

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

1 Trap Bar Deadlift @ work to heavy single(Last week we did 2 reps)

10 Deadbug Pressing AGST/each way

10 Viking Press

10 Seated Cable Rows/each way

10 Pallof Press/each way

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B. Conditioning of the following:

20 Minutes on the Clock of the following:

10 Hang Power Snatch @ 95/65, 75/45 lbs

12/10 Cal Assault Bike or 200 Meter Run

10 Burpees

12/10 Cal Assault Bike or 200 Meter Run

10 Front Squats or Overhead Squats

12/10 Cal Assault Bike or 200 Meter Run

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