Workout 1
Dynamic Warm Up:
3 Rounds
10 V-ups
10 half burpees
Workout:
50 Double Unders/150 single Jump
40 Goblet Squats
30 Sit-Ups
20 Push-Press Dumbell or Barbell
10 Overhead Walking Lunges KB or DB
Then go back up… 20 Push-Press, 30 Sit-Ups, 40 Goblet Squats, 50 Double Unders
Workout 2
Dynamic Warm Up:
Row/Bike/Stairs 3:00
20 Side to Sides
20 Rainbows
Workout:
20:00 AMRAP (as many rounds as possible)
5 Hang Cleans
10Push-Ups
15 Box-Jumps
DFD Wellness 
