“Friday 3.20.2020 + At Home Workout #4”

Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Monday, March 30th)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. We have been monitoring the current situation closely and we feel this is the most proactive route to take. 

We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate these unknown times together.

#4 Friday At Home Workout!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
5 Minutes of the following:
10 Monster Band Walks/each side(No Band, that is fine, just do lateral steps)+ 20 Second Plank Hold + 5 Air Squats + 10 Head Nods


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

6 Rounds of the following:

1 Minute Goblet Squat or Any Object Squat

1 Minute Row or Any Type of Bike or Shuttle Run at 20 Meters(10 meter set)

1 Minute No Push-Up Burpees

1 Minute Russian KBS or 1 Minute Front Lean Rest Hold or Farmer’s Hold of Any Objects or Jump Rope or High Knees Place

Rest 1 Minute

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