Starting at the top of the beach
Clean your sand bag onto your shoulder
run down to the water turn around run back up the dune.
Dump the bag and do 1 OHS with broomstick.
Clean the bag run down and up the dune dump the bag 2 OHS
Clean the bag run to the water and back dump the bag 3 OHS
Repeat till you build to 10 OHS.
Once you finish carry your sand bag 600 m
Finish of with Tabata Pushups, Situps, Squats.