A long way home

You never know when you will end up far off shore, getting pulled further out.  Be prepared both mentally and physically so that you can save your own skin and snatch any other souls you should pass.

700m fs/css

5 min tread for recovery then straight into

800m fs/css

2 min tread for recovery then straight into

200m fs/css

100 yards of shallow water running

welcome back to the beach, lucky you

50 push ups

50 lunges

50 4c flutter kicks

50 back extensions


Fill out your birdies and your udts

3 Rounds

30 push ups

40 walking lunges

40 broad jump burpees

max handstand walk (3 attempts)

bear crawl into the surf

out and back swim (this can be 25 yards at a heavy surf beach to 100 at a pond or lake, or anywhere in between)