Warm Up:
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
Back Squat – Build to heavy set of 5 then 1×10 back off set
Pause Calf/Tib Raise 2×15
Conditioning:
“Erin”
Partner WOD
For Time:
2000m Row
While one partner is accumulating meters on the Rower, the other is performing one round:
12 Wall Balls
9 Burpees
When Partner 2 finishes their round, the two partners switch roles. Continue in this fashion until you reach 2000m on Rower.
To learn more about Erin’s Hope Project, click HERE.
