Rob Ord's Dumbbell Complex - Rob is the West Coast Navy Seal Motivator, also the creator of BrassRing Fitness.
With this workout we are doing a 20 min ladder
During the 20 minute ladder, you would do the complex as follows,
The movements are:
Dumbbell push ups
Dumbbell dead lift
Dumbbell front squat
Dumbbell O/H press
the rounds are each movement, starting with 1 of each, then the next round would be 2 of each, the next would be 3 on up until your 20 mins is up. Your last full completed round is your score.
20% of body weight - so if you weigh 200lbs, you would hold a 40lb dumb bell in each hand.
Scale weight accordingly