Reps: 30 seconds
Stand with your feet hip width apart, holding the dumbbells at your sides. Lower into a deep squat, pressing the dumbbells into the floor under your shoulders. Keeping your arms extended and your shoulders over the dumbbells, jump your feet back to a full plank position with your feet together.
Jump back into the squat position, lift the weights, and pull your elbows behind your body, rowing the weights to the sides of your torso while keeping your back naturally straight. Return to the start and repeat.