Flow

Warmup
5 min cardio
then
5-10 min
90/90 hip opening
10 air squats into 5 inchworms

This workout is comprised of 2 10-15 min segments, with no rest between.

The first starts with a carry. Choose to stay with one carry or continue to rotate through different types of carries (farmer, suitcase, goblet, zercher, sandbag etc). Every 2 minutes, stop the carries and perform 10 pushups and 10 slow plank shoulder taps before continuing with the carries. Proceed like this for the remainder of the 10-15 minutes.

For the second half, switch to a moderate load low step up. Every two minutes, stop to perform 10 renegade rows and 10 front squats using the same dumbbells. Choose dumbbells that are appropriate for all movements.