Wednesday, November 4th, 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 November 15th & Dec. 6th.

A.
3 Rounds; (6 minutes)
Hollow Body: (Supine)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Hollow Hold X 10 sec
Superman Extension: (Prone)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Superman Extension Hold X 10 sec

B.
Floor Press

– Perform from low rack position
– Sets of 10s, touch and go!
– 8 Sets X 90 seconds

C.
5 Minute Amrap

5/3 X Strict Chinups
10/7 X Pushups
20 X Vups

Rest 2 minutes

5 Minute Amrap
5/3 X Strict Pullups
10/7 X Pushups
20 X Russian Twists
– Perform with light medball or Plate
– L+R = 1 rep