Battling Ropes Fitness – 10/8/13

Here is tonite’s session … not in yet?  Register HERE

Fitness Ropes – 10/8/13

Workout alternates between three states: ropes, a bodyweight or bodyweight + accessory exercise and rest – if working in pairs/trios on a rope, you may start in any state. 

Beginner/Intermediate Class

Warmup – Joint mobility focus

Format 25/25/25

Seated Speed Wave | Russian Twist w/weighted ball | Rest

Kneeling Speed Wave | Bird Dog | Rest

Squat + Speed Wave | Total Body Extension | Rest

Rest 1 minute, then repeat in reverse order

——————————————————

Finisher:  10-1/1-10 Ladder

Burpees / Pushups

Recommended cool down – Sun Salutation Sequence

Advanced Class

Warmup – Joint mobility focus

Format 30/30/30

Seated Speed Wave | Russian Twist w/weighted ball | Rest

Kneeling Speed Wave | Bird Dog | Rest

Squat + Speed Wave | Total Body Extension | Rest

Rest 1 minute, then repeat in reverse order

——————————————————

Finisher:  10-1/5/1-10 Ladder

Burpees / Sumo Squat / Pushups

Recommended cool down – Sun Salutation 

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