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

Skill:

Front Squats

2 warm up sets of 5

then

5x5 

front squats 

paired with 

ring rows

Workout:

"Erin"

3 rounds

row 250m

ball slams - 20

sprint to end of parking lot and back

rest 3 min