Tuesday, September 3rd, 2019

Supple Series: Session #1. Thankyou to all of our Defined members for supporting our first Supples Series Workshop. Mobility education is the key to success!

Week’s Preview: Week 2/4
Wednesday: Back Squat + Partner Run wod
Friday: Power Cleans, pressing and Single arm sprint!

4 Rounds: 1 Minute On/ 15 second transition
Single Leg Landmine RDLs X 30 seconds each side
-increase weight for each round
Banded Plank Row X 30 seconds each side 

– Sets of 5s, building
– Every 90 seconds x 8 rounds
– Overhand grip only

4 Rounds for time: (12 minute cap)
18 X Alternating Jumping Lunges
15 X Toes to Bar
12 X Sumo Deadlift HighPull with KB (heavy)
9 X Pushups or HSPUs
Row X 250 meters


Next Foundations: Starting on Sunday, September 8th!