180 Degree Squat Thrusts- 10x
Dumbbell Ground to Overhead- 10x
Repeat 4-5 x
180 Degree Squat Thrust- Squat down and firmly plant your hands on the two heads of a dumbbell. Shift your weight into your shoulders as you jump your feet out into a plank. Immediately jump your feet back towards your hands into the bottom of a squat. Explode up from the squat completing a 180 degree jump. Repeat this movement sequence facing the other direction. Complete 10 repetitions.
Ground to Overhead- Hinge your hips back and bend your knees to pick up the dumbbell with a flat back. Drive the dumbbell straight overhead, fully extending your arms. With control, reverse the movements to bring the dumbbell back down to the ground to touch. Repeat 10 times.