Wednesday, September 16th, 2020

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Sept. 20th

Recovery Yoga with Kristen: Coming back this Sunday, Sept. 20th. ONLY 24 spots. Bring your own mat! Sign up through Zen Planner. Free for members, $15 drop in fee for non members. First come, first serve. Please respect your fellow athletes and do not sign up for this class if you are unsure if you can make it.

A.
2 Rounds: 1 minute on/ 15 seconds off;

Single Leg RDL with Goblet
– Spend 30 sec. each side
Single arm Renegade Row
– Spend 30 sec. each side
Hanging Strict: Athlete’s Choice;
Toes to bar, Knees to Elbows, Knees to Chest, Knees above 90, or
Ballups

B. 
Conventional Deadlift

– Build to heavy 3 for the day!
– Apply a 3 sec. negative to each rep
– Take 15 minutes building
– If you find your heavy set with time left on the clock, drop weight down by 20% and perform drop sets of 3 with time remaining!

C. 
Every 3 minutes X 3 Rounds: 

Complete the following; 
30 sec. X Side Plank Each side
20 X Alt Vups or Vups
Max reps Unbroken: Dips
– Using a Bench, box, dip bars, Rings 
– Choose something that will allow at least 12+ unbroken reps