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

Next Foundations, Starts August 23rd & Sept. 13th!

12 Minute Quality Strength Amrap

Strict Chinups X submax Set
– Min. 6 reps with whatever scaling is used
– Apply a 2-3 second negative to each rep
– Jump or pull to chin over the bar for each rep!
Double KB/DB March Carry X 1 Minute
– Double KB or DB
– Overhead, Front rack, side carry or a mix of 2 positions are all good options! Choose something that challenges you!
Short Lever Side Plank with Leg Abduction X 20-30 reps each side
– Ideally perform till failure!

*Goal is to complete a minimum of 3 rounds!

Bench Press

– Take 12 minutes building to heavy 3 rep set for the day!
– Apply a 1 second pause to each rep in bottom position with barbell just above chest!
– This is the 3/4 week on this strength progression!

For time: “100%” (6 min cap)

Defined Benchmark sprint WOD
30 X Burpee Box Jump Overs
30 X Slamballs

*Choose a box height and slamball/medball weight that allows you to perform this workout with max effort and minimal rest!