Flow

Lunge into shoulder press is using 1 DB at a time. Alternate legs but keep the press on one side for all 10 reps. Find stability and use the lunge to drive the press up.

Renegade rows can be done on or off the knees in plan position, alternating or staying on one side at a time - perform 10 on each arm.

Remining time left in the 5 minutes is spend on cardio at the desired pace you choose to hold