BeachFit!

3 rounds of:
20m bear crawl
50 pushups
20m bear crawl
50 squats
20m bear crawl
50 situps
20m bear crawl
50 flutterkicks

Beach sprints!

10x 40m sprint, 15 seconds rest

5x:
5 2-leg jumps for height
10m backpedal
10m forward sprint
15 sec rest

6x 2 laps 10m square shuffles (change directions between rounds)

Beach sprinting!

4 rounds of:
10m backpedal
20m forward sprint
10m backpedal
10m right shuffle
20m forward sprint

4 rounds of:
Y sprints (70-80m total with three cuts at three different angles, tracing a capital Y)

4 rounds of:
10m left shuffle
10m forward sprint
20m forward sprint

4 rounds of:
Y sprints, other direction

Beach sprints!

Bike to beach
Nemesis warmup
4x 4 laps around 4 cones facing 1 direction (sprint, shuffle, backpedal, shuffle)
8x 5-10-5
5x 40yd sprint
massive calf cramp so had to quit early, sadface
Painful bike home

Beach sprint & agility workout w/ Katie!!

Then snatch tech work @ 65 lbs

BeachFit

5 rounds for time of:
20 squats
20m sprint
10 pushups
20m backpedal
20m lunges

BeachFit

short run
Hellyer warmup
5 min. circle throwing

Beach Fran:
21-15-9 of:
sandbag thrusters
pushups

Then throwing for like 30-45 minutes