Tuesday, June 30th, 2020

Next Foundations, Starts July 7th! DM Coach Cara. Cara@defined.training if you have any friends or family that are interested in joining the community!

Phase #4 Details found here!

A.
2 Rounds: 40 on/ 20 off; (6 minutes)

Goblet Cossack Squats
Bar Hang
– Supinated grip
– “L” or Hollow hold
Side Plank with leg abduction
– Perform from short position (knees)
– Move slow!

B.
Front Squats

– Build to heavy 5 for the day
– Apply a 3 sec. pause in bottom position of each rep
– 12 Minutes, 8 sets, every 90 seconds, building
– This is week #1 on a 4 week progression building on this strength movement. 

C.
21-15-9-9-15-21 reps of; (12 minute cap)
Row X Calories
– For women, choose this rep scheme for the row only: (18-12-6-6-12-18) WallBalls
*Once completed, perform max reps Single Arm Clusters with time remaining!

*Your score is time it takes you to finish workout and total number of Clusters. 2 numbers!