A. Warm Up
12-15 Minute full body warmup to include squat/hip specific drills
B. Back Squat
Find a 1 RM
Beginners will find either a 3 or 5rm instead if not comfortable or ready for heavy singles
150 Wall Ball Shots, 20/ 14 #
Scale as needed. There is a 15 minute time cap on this workout.
That opens up the opportunity to plan pacing if needed (10 every minute on the minute...) For those who've done this before, go hard and beat that old score!
D. Metcon (No Measure)
Row or ride a bike for 3-5 minutes as a cool down.