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)
Back Squat (final week)
Building in sets of 5s to something heavier than you will use for your set of 20
– Take 12 minutes building to a heavy 5 for the day
– 8 Sets X 90 seconds
Back Squat X 20 reps
– Take 3 minutes to complete! – Why 20 reps?
– Get heavier than last week!
– Goal is to add 10-20lbs each week
Partner Team WOD: 15 Minute Amrap;
5 Rounds; 30 on/ 30 off:
Row or Bike for Cals
Toes to Bar or Vups
In teams of 2, with only 1 partner working at a time, sprint effort for 30 seconds on, 30 seconds off, alternating working with your partner.
*Score is total cals and wallballs completed as a team for 1 big number!
*Both must bike or both must row!