Dumbbell Pullover to Skull Crusher- 8x
Surfer Burpees- 10x
Dumbbell Pullover to Skull Crusher- Lie on your back with your knees bent and your core engaged. Grab the dumbbell with two hands and hold it straight over your chest at arms length. While keeping your arms straight, slowly lower the dumbbell over your head. Be sure not to arch your lower back. On an exhale and with control return the dumbbell to the starting position over your chest. Now with out moving your upper arm position, bend through the elbows and bring the dumbbell down to your forehead. Contract your triceps and and straighten your arms. Repeat the entire sequence again until you have completed 8 repetitions of both movements.
Surfer Burpees- Crouch down into a low squat. Carefully place your hands on the ground in front of you. Shift your weight into your hands and jump your feet out into a tall plank position. Be sure not to let your hips sag. Quickly jump your feet forward and sit into an athletic squat position with your chest up and hips low. As you gain confidence with the movement, try to jump up to a staggered athletic stance as if you were standing on a surfboard. Repeat 10 times.