Hold a dumbbell in each hand and get into pushup position with your feet wide [A]. Shift your weight to your left side and, keeping your core tight, row the right-hand dumbbell to your side [B]. Repeat on the opposite side.
Come up under the bar, resting it on your traps, and lift it off the rack. Step backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [A]. Take a deep breath and bend your hips and knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor). Keep your posture as upright as possible and maintain the normal arch in your lower back [B].
Clean and Press
Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [A]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [B]. From here, press the bar straight overhead [C]. Reverse the motion to return the weight to the floor. That’s one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and “muscle” the weight up from there.