THE BRONTE  BEACH WOD 

High intensity interval training. Select one beachbell of medium to heavy weight (tailored for your own level). 

Set up:

3 exercises followed by a sea sprint, then rest period. 3 sets.

Lets get sandy!

Round 1:

12 Jumping lunges

12 BEACHBELL squats

12 Overhead lunge with BEACHBELL

Sea sprint

Rest

Round 2:

12 Burpees

12 BEACHBELL swings

12 BEACHBELL squat thrusters

Sea sprint

Rest

40 second Plank

12 V situps

12 BEACHBELL Russian Twist

Sea sprint

- END -

Repeat x 2 for beginner

Repeat x 3 for intermediate