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 & 20th

EMOTM X 4 Rounds: 45 on/ 15 off;

Min 1: Toes to Bar, unbroken sets
– Sub with Hanging knee raises
– Goal is to practice and improve your kipping technique. Choose small unbroken sets of 2s, 3s or 5s. Stay fresh. No long burnout sets.
Technique tips click here!
Min 2: Glute Bridge, Varying foot positions from narrow, wide, frog, etc.

Sumo Deadlift

– Building in sets of 10s
– Take 12 minutes

“Row Repeats”

Every 3 Minutes X 4 Rounds; (12 minutes)
400/300 Meter X Row
*Rest remaining of each round!
*Recording times for each round!