Wednesday, July 22nd, 2020

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! 

A.
Front Squat
– Build to a challenging working weight
– Take 10 minutes, building in sets of 3s.
– Apply a 1 second pause in the bottom position of each rep
– This is the last week on this strength progression!

B.
EMOTM X 4 Rounds; (19 minutes)
Min 1: Front Squat X 3 reps with pause
– Using working weight from Part A.
Min 2: Sumo Deadlift Highpull with KB
– 45 sec. of work/ 15 sec. of rest
Min 3: Box Jumps
– 45 sec. of work/ 15 sec. of rest
Min 4: Pushups
– 45 sec. of work/ 15 sec. of rest
Min 5: Rest X 1 minute

*Use your first round for minutes 2-4 to establish your baseline of reps for each station. Use that number as your rep goal for rounds 2 & 3!