Took a 24kg down to the beach today and went to town.
Any and all flips I could imagine and some windmills and overhead squats.
Finished with some sprints. Somewhere in the ballpark of 20 sprints varying protocol.
10 yards forward, 10 yards backward, 30 yards forward= one sprint
10 yards side shuffle, 10 yards side shuffle, 30 yard sprint=one sprint
10 snatches per arm, 50 yard sprint
10 yards forward, 10 yards backward, 50 yards forward= my favorite
10/10, a rest day on paper but a little extra conditioning is always good.