Friday, November 13th, 2020

“Strength Accelerated”
Sat. Nov. 21st 2-5pm
Strength Accelerated is for athletes new to our community who have limited experience with Back Squats, Deadlifts, and Pressing variations. 
This workshop also benefits anyone wanting to join our Foundations program who has scheduling conflicts with our current program. 
Click here for details!

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.
2 Rounds: 1 Minute on/ 15 seconds off: (8 minutes)

Single Arm Plank
– Spend 30 sec. on each side
1/2 Kneeling Bottoms up KB Press
– Spend 30 sec. on each side
Backwards Single Unders

B.
Seated Strict Press

– Sets of 5s
– 8 sets building, every 90 seconds
– Build to heavy for the day, drop sets of 5 with sets remaining, if any.

C.
3 Rounds for time: (12 minute cap)

Run X 400 meters
– Row X 500/400 meters if needed
Toes to Bar X 25 reps