DB Burpee Row and Pushup

Start standing with a dumbbell in each hand at your sides. Squat down with the dumbbells at shoulder level, and thrust them up overhead as you explode off your feet. Now lower to the floor into a high plank position and with the dumbbells still in hand, row one dumbbell to your ribcage, set it down, then row the other side, keeping your hips level. Next, perform a pushup, maintaining a strong core and flat back. Jump your feet back toward your hands, and repeat in one smooth, continuous motion.