Track:
Sand warm up
General strength with med ball:
Burpees x20
Good morning x20
Mountain climber in x40
Single leg good morning x10
Mountain climber out x40 Bunny hop forward x10m
Bunny hop backward x10m
Low crawl x20
Prisoner squat x20
SL prisoner squat x10
Partner exchange x20
Squat jump x20
Axe chops x20
Hammer toss x10
200m front shot
200m back shot
200m front loader
Sprints:
1a. 100m sprint @14s with 75s rest
1b. 100m sprint @ 14s with 90s rest
1c. 200m sprint @ 30s with 90s rest
4 sets
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