Rope Battle

Using a large manila or nylon rope (like the old climbing ropes in gym class), loop the rope around a sturdy base so that you have one end in each hand. Use a variety of patterns like alternating swings up and down, internal and external circles, and even jump squats with double arm swings. Use your entire body for these drills. You can emphasize more of your upper body by performing these drills on your knees as well.

MORE INTERVAL EXERCISES

EXERCISE

TRX OR RINGS-MOUNTAIN CLIMBERS & RING SQUAT JUMPS

MEDICINE BALL SLAMS

CHAOS SLIDES

SLED PUSHING

Work:rest

20 secondsno seconds

20 seconds:io seconds

10 secondsno seconds

10 secondsno seconds

Rounds

8

8

10

10

Total work time

4 minutes

4 minutes

5 minutes

5 minutes

0 0

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