Have any friends or family that are interested in joining the Defined community! D.M. Coach Cara for details. [email protected]
Next Foundations, Starts August 9th!
(1 Spot Left)

Pressing Prep: 2 Rounds: 1 minute on/ 15 sec. off

TGU Complex X perform on each side
– 5 X Floor Press + 1/2 kneeling Press X 5 reps
Prone Swimmers
Inverted Barbell Row
– Perform from a high rack position
– Row X 30 seconds + Hold X 30 seconds

Bench Press

– Build to heavy 3 with 5 sec. negative for each rep
– Take 12 minutes, 8-10 sets, building
– This is a 4 week progression ultimately building to a heavy triple with no tempo!

For time: (12 minute cap)

1000/700 meter X Row
50 X Wallballs
30 X Toes to Bar