Instructions
Perform the 1st exercise for 20 seconds, take a 10 second and then perform the 2nd exercise. Repeat until all the battle rope exercises in the round are complete, then take a 60-second rest and begin the 2nd set.
- Work = 30 seconds
- Rest = 10 seconds rest between exercises
- Sets = 5 (with a 60-second rest between sets)
Exercises
- Alternating wave squats
- Drummer waves
- Doubles reverse lunges
- Grappler toss
- Standing to kneeling waves
- Upper cuts
