At Bond Park

Dynamic Warmup

Sprint Drills

2.5 Mile Trail Run (Experienced)

1.5 Mile Trail Run (Beginner)

When you return loop back to get the rest of your group. When everyone is done from either experience group or beginner group complete 100 BW Squats

Sand Circuit (5 Rounds, 20sec on/30sec off)
Alt. Lunge Jumps
Frog Jumps
Plank Hold with alternating shoulder tap