Flow

This flow uses 1 pair of dumbbells working both unilaterally and bilaterally.
Starting with alternating renegade rows in plank for a pull, moving to a double dumbbell sumo squat (or single db), into a single arm DB shoulder press right into a mixed carry. Finish each round with cardio.

Effort will be determined by the load and the intensity of cardio. 1 weight DB should work for entire workout. Push press as needed for the shoulder press.