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. Feb. 14th & 28th
(9 spots in each)

2 Rounds: 1 Minute on/ 15 seconds to transition;

Single Arm Bottoms Up KB Squat
– Spend 30 seconds each side with light to moderate KB
Good Morning to Bent Over Row
– Spend 30 seconds with each movement
HS Hold
-Using wall or freestanding

Wendler Front Squat (week 1)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”

Every 2 minutes;
5×40%, 5×50%, 5×60%
5×65%, 5×75%, 85% X Max Reps, Unbroken till failure! 

4 Rounds for time: (10 minute cap)

250/175 meters X Row/Bike
– Spend no more than 1 minute on bike
10 X Handstand pushups
– Replace with 10 X Walking Plate Pushups if needed
15 X OH Plate Crunch