12/9/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Back Squat 3x5-8 -increase load/reps

A2) Band Pull ups/Lat Pull Downs 3x10-20 -increase load/reps

conditioning

“Erin”

It is named after Erin Hurr and is a fundraiser for Erin’s Hope Project, whose mission is to give hope to children with life threatening illnesses through kindness and compassion.

The workout is:

With a partner, accumulate 2000m on the rower.

While one person is rowing, the other is performing 12 Wall Balls and 9 Burpees. Once that work is completed, the partner switch. The workout is complete when 2000m is accumulated on the rower.

The reps for this workout are inspired by Erin’s birthday; December 9, 2000. It is a partner workout and it’s very challenging, because these kids are going through a lot and they need help.

Also, sign up to get your Erin T-shirt at the gym. All of the profit will go to Erin's Hope Project. If you don't want a shirt, you can donate money to this amazing cause.

Here is a link to donate:

http://www.erinshopeprojectinc.org/

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12/10/24

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12/7/24