Before starting the workout, ensure that you have warmed up your legs and back with some light cardio and dynamic stretching. For back squats, use a weight that allows you to complete each set with good form. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. In wall ball shots, aim for a consistent pace and full range of motion. If 20/14 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a high-intensity interval training (HIIT) workout that will challenge your endurance and strength. Push yourself to maintain a consistent pace throughout the workout, and finish with a cooldown involving stretching, particularly focusing on the legs and back.