Back Lunge with Overhead Press- Begin standing with your legs hip width apart and both dumbbells racked at your shoulders.  Lunge back with your left leg.  Stabilize at the bottom of the lunge with your left knee hovering just above the ground.  Now press your left dumbbell directly overhead.  The dumbbell should stack directly over your shoulder with your arm in line with your ear.  Lower with control.  Step your left foot back up to standing.  Repeat on the other side.

Renegade Row with Bear Hover Variation- This is a fun twist on the traditional renegade row.  Set-up in a tall plank position with your legs hip width apart (wider is easier) and your hands on your dumbbells directly under your shoulders.  Row on the right, by pulling the dumbbell off the ground and driving your elbow back.  Aim to pull the dumbbell towards the side of your rib cage.  Be sure to keep your core engaged and work to avoid rocking or shifting your hips to the side.  Lower with control.  Perform a row on the left.  Once completed, jump your feet in about 12 inches.   Bend your knees and hover in a bear crawl position.  Your back should be flat and your knees should be directly under your hips.  Now perform a single row on each side.  Once completed, jump back into your starting plank position and repeat the entire series again.  Perform a total of 8 rows on each side to complete the set.