Skill-work:
Beach Muscles
3 Rounds
15 Pause Lateral Raises
15 bicep curls
3 Rounds
15 DB Upright Rows
15 DB Skull Crushers
Conditioning:
Endurance
As Many Reps/rounds in 25 Minutes
200 M Sprint
15 Calorie Bike
400 M Sprint
30 Calorie Bike
600 M Sprint
45 Cal Bike