Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Jan. 31st & Feb. 14th

A1.
Every 2 minutes X 6 Sets; 
Hip Thrust
Sets of 10s
- Building and getting comfortable with the movement and technique
- Goal is to get heavier than last week. 
- Add a 1 second squeeze at the top of each rep to feel the glutes and hamstrings work! 
*Follow with: Quadruped Fire Hydrants X 12 reps each side

Rest/Clean/Transition X 2 minutes

A2.
Every 3 minutes X 4 sets;
Strict Chinups X Submax
- Goal is 8 or more
- If you dont have strict chin-ups yet, perform Chinup negatives. Start with chin above bar and lower slowly, ideally you want a 2-3 second controlled descent with each rep. Perform as many as you can while maintaining the negative tempo. 
Follow with:
Hollow Body Hold X 30 seconds
Superman Extension hold X 30 seconds
Rest approx. 1 minute or time remaining in each round!

B.
For time: (8 Minute cap)
Complete:
6 Rounds:
6 X Box Jumps
4 X Single Arm Snatch, alternating
then…
1 Round:
36 X Box Jump Overs
24 X Single Arm Snatch, alternating