Warmup
- 3mins run and catch - bad pass or catch 2 pushup penalty.

SealFit Course
- 100m Sand Run with Broomstick
- 3 x 20m Burpee Broad Jumps
- 100m Sand Run with Broomstick
- 60/40/20 second Hover
- 50m Sand Run broomstick overhead.
- 1/2 Tabata Air Squats
- 3 x Linked arm situps in the shallow water
- 50m Sand Run with broomstick
- 3 x Team Tunnel Army Crawl
- 3 x 20m Human Wheel Barrow
- 3 x 20m Partner Drag
- 200m Sand Run with push press, sprawls, lunges, ohs
Finisher
- 2 x Sand Hill Sprints