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Alex is baaaaaaaaaaaaaack!

Warm-up: 3 times through

5 pull-ups
5 dips
10 push-ups
10 squats

Once that’s been completed, hit the court for 6 shuttle runs.

Workout I: Overhead Squats with a Twist

Using 95# for the guys and 65# for the ladies, complete as many reps as possible for one set. The twist: for each completed rep on the overhead squat, you get to do one pull-up. So if you got 10 OHS, you do 10 pull-ups. But if your total was under 10, you have to go 3x through.

# of Squats = # of Pull-ups

Although we don’t have pictures of it, Erin’s overhead squats were perfect! Her shoulders were active and the depth of her squat was below parallel each time. On top of that great form, she knocked out 21 reps!

Workout II: Since we didn’t hit the wrists hard enough…

Complete 2 times through…

50 Wall Ball Shots
1 Minute Handstand

Great OHS, Great Handstands!

No time was kept for this workout aside from the handstands. Alex was able to expose yet another weak link amongst us CFDCers! Just don’t throw all the weak links into one nasty workout, please?