https://www.youtube.com/edit?video_id=vsCA_-BzftY
EXERCISE BREAKDOWN: ROUND 1 – 00:40
1. ROPE SLAM BURPEES
2. ROPE SLAM BURPEES
3. KNEELING WAVES
4. FIGURE 8 WAVES
5. ONE ARM PLANK WAVE LATERALS (L)
6. ONE ARM PLANK WAVE LATERALS (R)
7. ROPE SLAMS
8. RUSSIAN TWIST TOP GRIP WAVES
9. JUMPING JACKS WAVES
10. ONE ARM STRAIGHT PLANK WAVES (R)
11. ONE ARM STRAIGHT PLANK WAVES (L)
12. ROTATING LATERAL LUNGE WAVES
30 SECOND BREAK 6:45
ROUND 2 – 7:15
1. ROPE SLAM BURPEES
2. ROPE SLAM BURPEES
3. KNEELING WAVES
4. FIGURE 8 WAVES
5. ONE ARM PLANK WAVE LATERALS (L)
6. ONE ARM PLANK WAVE LATERALS (R)
7. ROPE SLAMS
8. ONE ARM WHIPS
9. RUSSIAN TWIST TOP GRIP WAVES
10. JUMPING JACKS WAVES
11. ONE ARM STRAIGHT PLANK WAVES (R)
12. ONE ARM STRAIGHT PLANK WAVES (L)
*** QUOTE OF THE DAY ***
I know where I’m going and I know the truth, and I don’t have to be what you want me to be. I’m free to be what I want. Muhammad Ali
*** WHAT YOU WILL NEED ***
– Battle Rope (using 2 inch thick 50 ft length)
– Water
– Mat or Towel
– Take a couple minutes to warm up prior to this workout
COOL DOWN / STRETCH
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My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.
