Monday, March 29th, 2021

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

Next Foundation Start dates –
April 11th & 25th!
(9 spots in each)

SUBMIT YOUR SCORES FOR DEFINED INTRAMURAL WEEK 3 BY END OF DAY!

A1.
Bench press:

– Building to heavy 8 for the day!
– Perform drop sets if needed at 10% less than heavy
– Take 10 minutes

Take 2 minutes to switch stations and clean up equipment!

A2.
Build to max height box jump for the day!

– Take 10 minutes
On the 3,6 and 9 minute mark: Perform a Handstand Hold X 1 minute
* If you are competent with your Hold, try adding Wall Handstand kickouts to practice your freestanding balancing!

B.
8 Minute Amrap

Hollow Body Rock X 15 reps or Hollowbody Hold X 30 seconds
Goblet Clean to Reverse Lunge X 12 reps, alternating legs
HSPU X 6 reps or Pushpress X 9 reps

*Barbell weight should be something you can go unbroken with, no more than 55% of Pushpress 1rm or 40% of Clean & Jerk 1rm.