Warm-up
Jog from upper lot down to field
SSH x 20
Arm circles x 10
Reverse x 10
Good morning x 10
WMW x 10
Mountain climbers x 10
Merkins x 10
The guys were then introduced to The Dirty MacDeuce. It was 12 reps of 12 exercises broken up by a lap around the track after three exercises.
Set 1 – merkins, jump squats, jump lunges
Lap around the track
Set 2 – Parker peter, mountain climbers, air squat
Lap around the track
Set 3 – SSH, jump lunges, merkins
Lap around the track
Set 4 – burpees, peter parkers, merkins
Lap around the track
We then set out to the benches for dips, twelve reps of course.
Usain Bolts – one PAX would sprint to the sideline and call an exercise for the others to do x 9
We then went back to the benches for more dips x 12
Mary
Lbc, Russian hammers, freddy mercurys, planks
