Strength 
Bench Press
12:00-15:00 Running Clock
4 Sets x 10 Reps @ 60%+
Rest 2:00 between sets

“Beach”
Every 4:00 for 16:00
25 American KBS 53/35#
20 Renegade Rows 50/35#
15 DB Deficit Push-Ups

Time Per Set: 2:30-3:00