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
(8 spots in each)

Recovery Yoga with Kristen: Back on the calendar!
(Starts 12:40pm)
Sunday, Feb 7th
Sunday Feb 21
Sunday, Mar 7th
Sunday Mar 21st

Hollow Body Conditioning X 3 Rounds

Spend 20 sec. on/ 10 sec. off in each position!
Hollow body hold
Hollow body reps
Hollow body rock
Superman Extension Hold

Front Squat with 1 1/4 Dead-stop Tempo X 3 reps

– Build to heavy set of 3 with tempo
– Take 12 minutes

For time: (12 minute cap)

21-15-9 reps of the following:
Power Clean
Shoulder to Overhead
*Follow each round with 50 X Air Squats
– Using a light to moderate barbell weight, no more than 45% of 1RM C&J or something you can string at least 5-7 reps at a time!