Both workouts are courtesy of The following:
Warm up for 5-10 min
Set your interval timer to 12 rounds of 50 seconds work with a 10 second break!
1) 5 Squat and Press and 5 Low Jumps the 20lb dumbbells
2) Push Up Core Rotation Left and Right With One Burpee
3) Push Up Row/ Half Burpee Sumo Leg Lift the 20 lb dumbbell
4) Forward Lunge Left Right-4 Switch Lunges with 20lb dumbbell.
Rest 2 min then do the following Crossfit wod:
Dumbell thrusters x 10 ( I did 20lb DB)
Sumo Deadlift highpulls x 10 ( 1 did 20lb DB)
6 rounds for time.