Monday, January 11th, 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 3
– Take 12 minutes, 1 set every 90 seconds X 8 Rounds

B.
3 Rounds: Complete every 2.5 minutes;

Bent Over Row X 10-12 reps
Floor Press X Max reps unbroken
Rest remaining of each round!

– Using the same weight for both!
– Lower weight from Part A to a challenging weight you can row for 10-12 reps. Weight should be approx 50% of 1 rep max bench press!

C.
10 minute Amrap

30 sec. X Hard Style Plank
20 X Russian KB Swings, heavy
10 X Tall Box Jumps