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Beach Run

Warm-Up  (5 Minutes)
 
“Slow run” on hard sand close to the water.
 
Phase I  (5 Minutes)
 
“Performing laps.”  Take 25 steps at medium speed in softer sand away from the water.  Move in 2 directions, 25 steps north, turn around and

Phase II  (10 Minutes)
 
“Circuit run.”  Take 10 steps at medium speed in very soft sand far away from the water.  Move in 4 directions, 10 steps forwards, cut 90% and take 10 steps sideways, cut 90% and take 10 steps backwards, cut 90% and take 10 steps sideways.                                  
                                                                                   Phase III  (5 Minutes)
 
“Explosive.”  Take 6 steps forwards at full speed and stop.  Each 6 steps are considered one repetition.  Rest for 30 seconds between reps. Repeat for 5 minutes.
 
Phase IV  (5 Minutes)
 
“Cool down.”  Repeat warm-up as the cool down.
 
 

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