RDL to Sumo Squat- :60
Plank Row to Bear Hover Row- :60
RDL to Sumo Squat- Stand tall, your legs just hip width apart, with a mid-weight set of DBs in front of you. Hinge through your hips, pressing them back. Soften your knees and keep your back flat. The Dumbbells should drop straight down in front of you, almost making contact with your legs. Fire your glutes, and extend your hips to stand up. That was your RDL. Now take a big step out to the side. Squat down, hinging deeply through both your hips and knees. Keep your chest tall. The dumbbells will drop right between your legs. Drive your feet into the floor to stand up. That was your Sumo Squat. Step back together and repeat the sequence from the beginning. Continue for 1 minute
Plank Row to Bear Hover Row- Set up in a tall plank position with your hands griping a mid-weight set of dumbbells. Maintaining a strong plank, row on the left by lifting the dumbbell off the floor, pulling your elbow up and back. The dumbbell will graze the left side of your rib cage. Lower and repeat on the right. Now jump your feet in about a 12 inches, and bend your knees so that your hips are stacked directly over your knees. Hover the knees about an inch off the floor. This is a bear hover. Hold this position strong and execute one dumbbell row on each side as described above. Once completed, jump back out into a straight leg plank position and repeat. Continue like this for 1 minute.