Warm up
3 rds
25 straddle lifts
3 cat/cows
20 walking hamstring stretch
8 minutes
Then 6 minutes of cardio
Sprinting
Emotm
8 seconds max effort
Bike then ski are the options
12 minutes
Workout
Amrap 15
3 hang squat cleans
10 toes to bar
3 hang squat cleans
25 strict push ups