Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. [email protected]

Next Foundations, Starts Sept. 20th & Oct. 4th

Pause Back Squats

– Build to a heavy 2 for the day!
– Each rep has a 3 sec pause in bottom position
– Take 15 minutes
*If you find your heavy with time left on the clock, drop down by 20% and perform drop sets of 2 while maintaining the prescribed pause. 

3 Rounds for time: (15 minute cap)

400 Meter X Run
15 X OHS
– Light weight/empty barbell
– Choose a weight you can complete all 15 reps in 2 sets or less
100 Meter X Run
15 X Bar Facing Burpees

*Inspired by the 2020 CF Games Event: “Nasty Nancy”.