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

Next Foundations, Starts Jan. 3rd!

A.
EMOTM X 3 Rounds; 30 on/ 30 off:

Min 1: Row/Bike X Sprint effort
Min 2: HS hold

Rest/ Clean/ Switch X 2 minutes

EMOTM X 3 Rounds; 30 on/ 30 off:
Min 1: Row/Bike X Sprint effort
Min 2: Toes to Bar, Knees to chest, Knees to 90

B.
EMOTM X 5 Rounds: (10 minutes)

Min 1: RDL X 10 reps,
– Building each round
Min 2: Glute Bridge X 20 reps
– Vary foot position as needed

C.
8 Minute Amrap

Russian Swings X 16 reps
– medium weight, unbroken
Barbell Bicep Curls X 8 reps
Zercher Reverse Lunge X 16 reps

*Using the same weight for both the curls and lunges!