At the track with Max.

Sand warm up
15x50m sprints
5 hands on hips
5 hands in front
5 hands in the air
1x100m all out

General Strength:
Inchworms x2
Prisoner squats x30
Burpees x15
Low crawl x15
Side lunges x30
Duck walk x2
Forward lunge x30
SL calf raises x30
Good AM x15
Donkey kicks x30
Fire hydrant x30
Straight leg dk x30
Straight leg FH x30

I'm pretty sure he is mad at me. I'm a mean coach.