Tuesday, January 12th, 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

A1.
12 Minute Amrap
Hip Thrust
Sets of 10s
– Building and getting comfortable with the movement and technique
– Goal is to get heavier than last week.
– Add a 1 second contraction at the top of each rep to feel the glutes and hamstrings work!

Rest/Clean/Transition X 2 minutes

A2.
12 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:
Single arm 1/2 Kneeling Press X 10-12 reps each side
Side Plank Leg Abduction X 20 reps each side
– Perform from short position as seen in video

B.
For time: 21-15-9 reps of: (6 minute cap)

Sumo Deadlift HighPull
Bar Over Burpees

– Using a light barbell weight, something you can perform high rep sets with minimal rest!