A. Back squat – 3×8@70%. New people will work on goblet squats, or lighter barbell squats.
B. With a partner:
This is a “pet rock” style workout, so you will need to keep a medicine ball off the ground for the entire workout.
3 rounds of:
10 alternating burpees (total) – the person not doing the burpee will be holding the med ball
20 pull-ups (or ring rows)
40 Russian KB swings
Then: 20 laps (total) shuttle run (non-running partner holds the medicine ball). Switch roles every two laps.
C. Tabata tuck/straddle/hollow rocks.