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.