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

Next Foundations, Starts March 21st & April 11th!
(9 spots in each)

2021 DEFINED INTRAMURAL, starts this Friday: Click for more info!

Every 90 seconds X 12 Rounds: (18 Minutes)

Building each round if possible, every set should be unbroken
Hang Power Clean + Front Squat + Burpees (3+4+5)
Hang Power Snatch + OHS + Burpees (3+4+5)
Rest remaining of each round


3 Rounds for time; (12 minute cap)
Run X 400 Meters
– Row 500 meters if needed
21 X Russian KB Swings
– Medium weight
12 X Pullups
– Optimize to Chest to Bar pullups if you have unbroken pullups and you want to increase the intensity!