Year Long Workout: Phase X, Workout F
1 Squat/Burpee/Pushup and Press Combo
Sets: 2-3 Reps: 10 Tempo: 211 Rest: 90-120 Seconds
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, squat down as low as you can , and then shoot your legs back behind you and plant your hands on the floor to get into pushup position . Perform a pushup , and then jump back up  to a standing position. Now press the dumbbells overhead . That's one rep.