Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Balance & Agility (10 mins)

Deck of Cards:

• Deck only goes up to 6

  • Hearts – Air Squats + Single Leg Hold
  • Diamonds – Backwards Lunge w/ Single Leg Knee Drive
  • Clubs – 1-Leg Box Heal Touch
  • Spades – Two Foot Jumps (#5 on a Dice)

Part 3 – Strength (15 mins)

Back and forth w/ Partner – 3 Sets for both Upper and Lower Body Burns

Upper Blast – 3 sets

• Renegade Row using Landmine 12reps/arm
• Banded Tricep Extensions – 12 reps
• Barbell Curl – 12 reps

Lower Burn – 3 sets

• Lateral Step-up w/ Knee Drive – 8 reps/leg
• MB Squat – 8 reps
• Banded Lateral Steps – 8reps/leg

Part 4 – Conditioning (15 mins)

Back and forth with your partner for 10 min.

• Partner 1:

  • 3e T-Push-Ups
  • 6 Bike/Row Cals
  • 9 Stability Ball Sit-Ups

• Partner 2:

  • Round 1: DB Farmers Walk
  • Round 2: DB Goblet Hold

Part 5 – Core (5 mins)

Tabata

• Hollow Core
• Superman