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. 6th & Sept. 20th

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
Inverted Barbell Row
– Perform from a high rack position
– Row X 30 seconds + Hold X 30 seconds

Floor Press

– Build to heavy 3 for the day!
– No pace, no tempo
– Touch and go, lightly touch elbows to the ground for each rep
– Take 12 minutes

“Defined Benchmark WOD”

For time: (16 minute cap)
100 X Russian KB Swings
– Choose something heavy, something you can swing for 10-15 reps at a time
1 Mile X Run
– Sub 2000/1500 Meter Row if needed

*If you run a sub 10 minute mile, run last. If your mile will take 10 minutes or more, run first!

*Option to perform a plank, any style, with remaining time!