Tuesday, April 7, 2009

A visit from Erin!

Yesterday we had a visit from our friend Little Erin.  We just had to pull out her favorite workout which was named in her honor.  Good to have you back!
A big shout out to Imran on his front squat form.  Imran has put a lot of effort into improving his squat depth and range of motion, and it really shows!  Nice job!

This workout is short, but I don't know if you would call it sweet.  
It starts with a 250m row.

Then 20 ball slams.

Then you sprint to the end of the parking lot and back.  

And finally, you rest....for 3 minutes.  Because you've got to do it 2 more times!  

We saw some really big improvements from people with this workout.  Be sure you are journaling so you can see your progress!  

Warm Up:
2 x
halos - 5
around the body pass - 5
good morning - 5
spinal wave - 5
goblet squat - 5
cossack lunge - 5 each side
clean and press - 5 each side
windmill - 5 each side

Front Squats
2 warm up sets of 5
front squats 
paired with 
ring rows

3 rounds
row 250m
ball slams - 20
sprint to end of parking lot and back
rest 3 min

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