Warm-up
Jog on beach- 5 minutes
Dynamic stretching- 10 minutes
SAQ Speed, agility, quickness
Shuttle runs-15 minutes
Strength
Circuit 1# 30 seconds each 4 rounds 30 seconds rest
Pushups
Squats
Half burpee/stepdown
Circuit 2# 45 second circuits 3 rounds 10 seconds to switch 30 seconds rest
Sand crawl
wall walk/walkout
Sandy mountain climbers
Core 4 rounds decrease each round time by 10 seconds 40,30…etc
Planks
Flutter kicks
Superman
Toe touches
Jog on beach- 5 minutes
Dynamic stretching- 10 minutes
SAQ Speed, agility, quickness
Shuttle runs-15 minutes
Strength
Circuit 1# 30 seconds each 4 rounds 30 seconds rest
Pushups
Squats
Half burpee/stepdown
Circuit 2# 45 second circuits 3 rounds 10 seconds to switch 30 seconds rest
Sand crawl
wall walk/walkout
Sandy mountain climbers
Core 4 rounds decrease each round time by 10 seconds 40,30…etc
Planks
Flutter kicks
Superman
Toe touches