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. 31st & Feb. 14th
(8 spots in each)

12 Minute Amrap
Hip Thrust
Sets of 10s
– Building and getting comfortable with the movement and technique
– Goal is to get heavier than last week. 
– Add a 1 second contraction at the top of each rep to feel the glutes and hamstrings work! 
*Follow with:
Superman Back Extensions X 30 seconds.

Rest/Clean/Transition X 2 minutes

12 Minute Amrap

Strict Chinups X Submax
– Goal is at least 8 reps with every set. Scale as needed to achieve and surpass this number!
– If you dont have strict chin-ups yet, perform Chinup negatives. Start with chin above bar and lower slowly, ideally you want a 2-3 second controlled descent with each rep. Perform as many as you can while maintaining the negative tempo. 
Follow with: 
Single arm 1/2 Kneeling Press X 10-12 reps each side
Rest Remaining of each round!

4 Rounds for time: (8 minute cap)

12/10 X Row or Bike Calories
9 X Push Jerks
6 X Box Jumps

*Barbell weight should be no more than 45% of C&J 1rm or 65% of Strict press. Something you can complete 9 reps unbroken every round!