Friday, October 2nd, 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.
Pause Back Squats
– Build to a heavy 2 for the day!
– Each rep has a 1 sec pause in bottom position
– Take 15 minutes
*If you find your heavy with time left on the clock, drop down by 20% and perform drop sets of 2 while maintaining the prescribed pause. 

B.
“Just Go” (15 minute cap)

For time chipper:
Run 400 meters
– Row 500/400 meters if needed
35 X Alternating DB Snatches
10 X Thrusters or HSPUs
Run 400 meters
– Row 500/400 meters if needed
25 X Alternating DB Snatches
10 X Thrusters or HSPUs
Run 400 meters
– Row 500/400 meters if needed
15 X Alternating DB Snatches
10 X Thrusters or HSPUs

*Thruster weight should be something you can complete in no more than 2 sets for all 3 rounds!