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. Feb. 14th & 28th
(9 spots in each)
A.
2 Rounds: 1 Minute on/ 15 sec. to transition;
Flexed Arm Hang to L-Hang
– Spend as much time as possible in flexed arm hang then transition to L Hang or Tuck hang with remaining time
– Using a supinated grip
Split Squat Chops
– Low to high with plate
– Spend 30 seconds each side
B.
0-5 Minutes
Max reps X Backrack barbell Lunges
*Every minute on the minute, perform 3 X Burpees
5-6 Minutes:
Rest 1 minute
6-11 Minutes
Max reps X Russian KB Swings
*Every minute on the minute, perform 1 X Bar Muscle Up, 2 X Chest to Bar pullups or 3 X Pullups (pick one option)
11-12 Minutes:
Rest 1 minute
12-17 Minutes
Max reps X OHS or Backsquat
*Every minute on the minute, perform 3 X Burpees
17-18 Minutes:
Rest 1 minute
18-23 Minutes
Max reps X Abmats
*Every minute on the minute, perform 1 X Bar Muscle Up, 2 X Chest to Bar pullups or 3 X Pullups (pick one option)
*Barbell weight should be light, no more than 35 to 40% of C&J or 20-25% of BackSquat.