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. 31st & Feb. 14th
(8 spots in each)

Floor Press

– Build to heavy single for the day
– Take 12 minutes, 1 set every 90 seconds X 8 Rounds

3 Rounds: Complete every 3 minutes;

Bent Over Row X max reps unbroken, X 10-15 rep range
Floor Press X max reps unbroken, touch and go
*Using 60% of 1RM from part A.
Rest remaining of each round!

– Using the same weight for both!
– Lower weight from Part A to a challenging weight you can row for 10-12 reps. Weight should be approx 50% of 1 rep max bench press!

4 Rounds for time: (10 Minute cap)

20-40-60-80 reps of: Double Unders
10-20-30-40 reps of: Abmats
5-10-15-20 reps of: Lateral Jumping Lunges