Strength 

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.

15-MINUTE AMRAP

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