Beach Sprints- Med Ball Relay.
In teams of 3 set up on the beach 50m a part, with 2 people at one end and 1 at the other. When the coach says go, the first runner will carry the Medball and pass to the person waiting at the other end. When everyone has done 1 run each = 1 round. Complete 4 Rounds
Skill 2 (15 minutes+10 minutes transition practice/ set up)
GHD/ Rope Climbs/ Muscle Ups
Complete 4 Rounds
15 GHD Sit Ups
1 Rope Climb Attempt
Max Effort Muscle Ups.
Rest 2 minutes
Score is Max muscle up reps.
Beginners going for max pull ups.
