Richmond Hill Devaul Henderson Park
Warmup: run in place, Morrocan nightclubs, arm circles, 1min plank, mountain climbers. Jog to tennis courts.
On three adjacent tennis courts, start on sideline. Three suicides down/backs every sideline. At start line do 20 Merlins on first suicide (total 100), second suicide do 20 sit-ups (total 100), third suicide do 20 air squats (total 100). Last suicide run every line down/back. Jog back to flag.
Cool down: COT: 1-2-3, pledge, prayer