Wednesday, January 6th, 2021

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details.

Next Foundations, Starts Jan. 17th

11 Minute Amrap

Hip Thrust
Sets of 10s
– Building and getting comfortable with the movement and technique

Rest/Clean/Transition X 2 minutes

11 Minute Amrap

Strict Chinups X Submax
– Goal is 8 or more
– If you dont have strict chin-ups yet, perform Chinup negatives. Start with chin above bar and lower slowly, ideally you want a 2-3 second controlled descent with each rep. Perform as many as you can while maintaining the negative tempo.
Follow with:
Russian Plate Twist X 20 reps each side
Side Plank Leg Abduction X 20 reps each side
– Perform from short position as seen in video

Tabata X 8 Rounds
@ each station;
Resting 1 minute between stations
Goblet Stepups
Row/Bike for Calories