Friday, October 9th, 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. 18th

Defined Apparel Pre-Order (closes Oct. 15th)
Nutrition Workshop & Challenge (Oct. 17th)

A.
Hinge Prep: 3 Rounds: 1 minute on/ 15 sec. off; (8 minutes)

Barbell RDL X 2 reps + Bent over Row X 1 rep
– Adding weight for rounds 2 & 3
Single Leg Hip Thrust
– Spend 30 seconds on each side

B.
Conventional Deadlift

– Building to a heavy single for the day!
– Take 15 minutes
– Beginners and anyone else needing/wanting to focus more on position and technique: Build to heavy 5 with 3 sec. negative for each rep

C.
Chipper for time: (10 minute cap)

75 X Alternating OH Barbell Reverse Lunge
– Empty Barbell
50 X Single Arm Alternating Snatches
25 X Double Pushup Burpee