Tuesday, January 5th, 2021

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 Jan. 17th

A.
Floor Press

– Build to heavy 5
– Take 12 minutes
Why the Floor Press?

B.
8 Minute Amrap

Barbell Bent Over Row X 10-12 reps
– Pause for 1 second at the top of each rep, squeeze shoulder blades together, then lower slowly
Plank up downs X 1 minute
Rest as needed after each round

*Goal is to complete 3-4 rounds!

C.
Every 2 minutes X 5 Rounds;

Single arm Snatch X 10 reps, alternating
Overhead plate crunch X 15 reps
Double Unders X 30 reps
Rest remaining of each round