Tuesday, September 22nd, 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 Oct. 4th

A.
2 Rounds; 1 minute on/ 15 sec. off: (8 minutes)

Min 1: Single Arm Bent Over Row
– Pause at the top of each rep
– Spend 30 seconds each side
Min 2: Single Leg Hip Thrust
– Spend 30 seconds each side
– Hug opposite knee of driving leg to chest
Min 3: Side Plank or Starfish Side Plank
– Spend 30 seconds each side
– Choose a variation you can hold for quality for the full 30 seconds. 

B.
Conventional Deadlift

– Building in sets of 10s
– Touch and go reps
– Pause for 1 second at the top of each rep with a 2 second negative
– 6 Sets building, every 2 minutes X 12 minutes

C.
EMOTM X 4 Rounds; 40 on/ 20 off:
(12 minutes)
Min 1: Row for calories
Min 2: HSPUs or Double KB/DB Pushpress
Min 3: Alternating SL Cross Toes to Bar or Alternating V-ups

*Use the first round to establish a baseline of reps. This number for each station is your goal for each subsequent round! Goal is to be consistent over all 4 rounds within 1-3 reps +/- of your first round!