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

Every 2 minutes X 6 Sets;
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 squeeze at the top of each rep to feel the glutes and hamstrings work! 
*Follow with: Quadruped Fire Hydrants X 12 reps each side

Rest/Clean/Transition X 2 minutes

Every 3 minutes X 4 sets;

Strict Chinups X Submax
– Goal is 8 or more
– 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:
Hollow Body Hold X 30 seconds
Superman Extension hold X 30 seconds
Rest approx. 1 minute or time remaining in each round!

For time: (8 Minute cap
6 Rounds:
6 X Box Jumps
4 X Single Arm Snatch, alternating
1 Round:
36 X Box Jump Overs
24 X Single Arm Snatch, alternating