Beach season may be coming to an end, but that doesn't mean we should neglect the beach muscles. The skill today is a staple in having a strong upper body. The bench press is great for developing the pressing muscles of the upper body and it is very easy to adjust the loading for any level of fitness. 

The workout of the day is an interval style workout. You have four movements on the list and you need to get through them as fast as possible before your 3 minute clock runs out. Whatever time you don't use to get the work done, you can to rest (eg. the faster you go the more rest you get). The sit-ups will get tough so keep pushing through and get all 8 rounds done!


Bench Press 5 x 5 E90s


E3M for 8 rounds (24 minutes)

  • 5 burpee box jumps (24/20")

  • 10 alternating DB snatch (35/25)

  • 15 Ab mat sit-ups

  • 20 double unders


  • 1. 40 single unders

  • 2. Burpee step ups, lighter DB