Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Movement Prep/Core (10 minutes)

Partner Stretches

• Hip Flexor Stretch w/ Partner Pushing on Butt
• Hamstring w/ Partner Pushing on Leg
• Straddle Stretch w/ Partner Pushing on Back
• Chest Stretch w/ Hands behind Head & Partner Pulling on Elbows

Part 3 – Total Body BURN!!

3-10 min stations with 1 min rest. Partner workout, alt. back and forth after each exercise.

1. Upper Burn

• 10 Reverse Flies
• 5 Weighted Push Ups
• 10 Barbell Rows

2. Lower Burn

• 10 Med Ball Surrenders
• 1 min WEIGHTED Wall Sit
• 15 Box Jump Overs 

3. Cardio Burn

• 50 Rope Slams – Reg/Alt/Kneeling/Jacks (25)
• 100 Climbers
• 10 Burpees

Part 3 – Sally Up Push-Ups! (5 minutes)