Dirty McDooty – from Vagabond

Warm up in motion run backwards a lot
Dirty McDeuce

Exercise and bear crawl ramp and run around gym

Merkins
Big bois
Squats

Curls
Flashers
Bonnie Blair’s 2 is 1

overhead press
LBCs
Side lunges

shoulder taps 2 is 1
V ups
Lunges 2 is 1

chest press
Russian twist 2 is 1
Squat kick