10-9-8-7-6-5-4-3-2-1 reps of:
lunges (each leg)
Bear Crawls (each side)
You do 10 reps of each exercise followed by a 300m run, then 9 reps of each exercise followed by a 300m run etc... until you get down to 1 rep of each exercise.
I went straight in for a swim on the beach after this. It was little bit fresh but felt great after the workout!