Scale up or down as needed in weight and reps. New exercisers do 2 reps with lighter loads that you can easily manage. by 10th rep, last two reps should be difficult but able to be completed with proper form.
If not sure of 1 rep max, simply begin with a comfortable weight and increase load as needed.
3x 12 BB or DB Squat @ 65% max (DB's on shoulders )
3x12 BB or DB Walking Lunges (30 second rest between sets)
3x12 BB or DB Hip Thrusts w/elevated feet on chair or box (30 second rest)
3x12 Side Lunge to OH Press w/DB (no rest between sets)
OPTIONAL AMPRAP. THIS IS OPTIONAL. ADD if you prefer or stick with strength only.
Complete as many rounds as possible in 15 minutes
Beginners - reduce weight selection as needed.
200m Row, Bike, Elliptical or Run/Walk.
26 KB American Swings (OH) - 35lb/53lb rx -scale as needed
26 ball slams - 10-20 lb medball - scale as needed
26 Push Ups (on knees if needed)
26 Mountain Climbers
26 Hollow Rocks