Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts November 15th & Dec. 6th.
A.
3 Rounds; (6 minutes)
Hollow Body: (Supine)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Hollow Hold X 10 sec
Superman Extension: (Prone)
PVC Upper X 5 reps
PVC Lower X 5 reps
PVC Both X 5 reps
PVC Superman Extension Hold X 10 sec
B.
Floor Press
– Perform from low rack position
– Sets of 10s, touch and go!
– 8 Sets X 90 seconds
C.
5 Minute Amrap
5/3 X Strict Chinups
10/7 X Pushups
20 X Vups
Rest 2 minutes
5 Minute Amrap
5/3 X Strict Pullups
10/7 X Pushups
20 X Russian Twists
– Perform with light medball or Plate
– L+R = 1 rep