Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.
Dumbell snatch
Holding the dumbell in 1 hand between your legs you take the dumbell in 1 fluid motion to a full lockout above your head for 1 rep completed. Alternate hand for the next rep.
Burpee over dumbell
Facing side ways on from the dumbell go into a full laid postion on your front chest to the floor. Jumping in with 2 feet and immediately jumping over the dumbells for 1 rep completed.
