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)

Back Squat

Warmup in Sets of 5s,
– Build to 65% ish
– 6 Sets X 90 seconds

Working Sets X 3 Rounds;

Min 1: Back squat @ working weight x 6-10 reps
Min 2: Toes to bar practice X 40 seconds
– Perform in clusters of 2-5 reps, jump down, repeat! Practice transitions and timing!

3 Minutes on/ 1 Minute off X 4 Rounds;

25 X Plate Snatches
25 X Abmats
*Fill rest of each round with max reps:
Air Squats or Alternating Pistols
4th and Final Round:
Max Time Plank!