Start with windmill and mountain climber warm up.

Run to turf for a quick high slow flutter kicks, freddie mercuries and LBCs.

Run to curb for dips and then run on to standard merkins, run then Carolina dry docks to follow.

Next stop rip-rap rock workout station.  First select a rock of your choosing then start with rotational dead lift then quick 1/10mi loop run with steps.  Next complete over shoulder press with rock then loop run.  Next shoveling row with rock followed by loop run and repeat.

Return run to cars with plank hold for rest.

Total run distance = 2.75mi.