<span style=”text-decoration: underline”><span style=”color: #000000;font-family: Calibri;font-size: medium”>Warm-up</span></span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Jog from upper lot down to field</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>SSH x 20</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Arm circles x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Reverse x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Good morning x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>WMW x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Mountain climbers x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Merkins x 10</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”> </span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>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.</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Set 1 – merkins, jump squats, jump lunges</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Lap around the track</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Set 2 – Parker peter, mountain climbers, air squat</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Lap around the track</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Set 3 – SSH, jump lunges, merkins</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Lap around the track</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Set 4 – burpees, peter parkers, merkins</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Lap around the track</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”> </span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>We then set out to the benches for dips, twelve reps of course.</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”> </span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Usain Bolts – one PAX would sprint to the sideline and call an exercise for the others to do x 9</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”> </span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>We then went back to the benches for more dips x 12</span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”> </span>
<span style=”text-decoration: underline”><span style=”color: #000000;font-family: Calibri;font-size: medium”>Mary</span></span>
<span style=”color: #000000;font-family: Calibri;font-size: medium”>Lbc, Russian hammers, freddy mercurys, planks</span>