a) 5RM Bench Press
in between your bench press complete 4 max effort sets of hanging knee raises.
b) AMRAP in 8 minutes:
10 KB swings
8 knee raises
15 double unders/ 30 skips
Rest 5 minutes
AMRAP in 8 minutes:
12 Goblet squats
10 step ups /jump down
8 Hand release burpees
