# Iron Upper Body Burnout 

Get ready to push your upper body to the limit! This high-intensity session combines explosive push-up variations and jump rope intervals to torch your chest, shoulders, and triceps.

## Warm-Up

- 1 × 30s Arm Circle
- 1 × 30s Shoulder Roll
- 1 × 6 Inchworm

## Main Workout

- 3 × 10 Push-Up (Diamond)
- 3 × 10 Push-Up
- 3 × 10 Push-Up (Wide)
- 3 × 10 Pike Push-Up
- 3 × 10 Push-Up (Incline)
- 3 × 10 Push-Up (Decline)
- 3 × 10 Plank (Shoulder Tap)
- 3 × 7 Pull-Up
- 3 × 5 Dip (Negative)
- 3 × 10 Inverted Row
- 1 × 1 Push-Up

## Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 45s Cat-Cow