Wednesday, May 8th, 2019

New cycle starts this week!
Week’s Preview: Week 1/4
Friday: Long wod + Running 

A.
3 Rounds for Quality: 1 Minute On/ 20 Off
Single Leg RDL
– Weight is in opposite arm of standing leg, move slow with control
– Spend 30 sec each side
Box Hamstring Curl + Hamstring Plank
– Spend 30 sec on each movement

B.
Box Squats: Sets of 3
– Spend 7 sets building
– Spend 3 sets at working weight
– Perform a set every 90 seconds
How to Box Squat tips and position

C.
4 Rounds: Every 2 minutes;
Perform the following-
Single Arm Snatch X 15 reps
Overhead Plate Lunge X 20 reps
Fill the rest of each round with:
Max reps Doubles or Single Unders
Rest 30 seconds after each round!

———————————————————————————————————

**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 19th!