15-Minute Partner Warm-Up:

1. Cardio Warm-Up (4 minutes):

• Partner Bike Relay (2 minutes): Each partner will bike for 30 seconds at an easy pace, then switch.
• Synced Jumping Jacks (2 minutes): Partners stand side-by-side and perform jumping jacks in sync.

2. Dynamic Mobility & Stretching (5 minutes):

• Leg Swings (1 minute each, 2 minutes total)
• Hinge & Twist (1 minute) w/ MedBall – Alternate sides every rep.
• Partner Wall Ball Shot (1 minute)
• Buddy Push-Ups (1 minute): One partner holds a plank while the other does 5 push-ups, then switch roles.

3. Movement-Specific Activation (5 minutes):

• Bike Sprint (1 minute): One partner goes for 15 seconds at a more aggressive pace, then switch. Do two sprints each.
• Partner Sit-Up Pass (1 minute): Using a light medicine ball, perform sit-ups facing each other, passing the ball at the top.
• Wall Ball Shots (1 minute): Alternate every 5 shots. While one is working, the other is resting.
• Synced Burpees (1 minute): Partners try to match their burpee pace and jump simultaneously.
• Dumbbell Technique (1 minute): With a lighter dumbbell, practice alternating dumbbell snatches, switching every 5 reps.