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)

Hang Power Snatch

– Build to heavy set of 3 for the day
– Take 12 minutes

EMOTM X 3 Rounds (9 minutes)

*Spend no more than 40 seconds working in each minute, rest remaining!
Min 1: Hang Power Snatch, 3-3-3
– Reset between each set
– Use something light, that you can barbell cycle in sets of 3
Min 2: OHS X max reps
Min 3: Double Unders x 50 reps

Row or Bike X max total Calories X 20 Rounds

Tabata: 20 seconds on/ 10 seconds off
*Score is total calories accumulated over 20 rounds, 1 big number!