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.
