Battling Ropes Fitness – 10/10/13

Here is tonite’s session!!

Fitness Ropes – 10/10/13

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 x 4 rounds (1 minute between rounds)

Rope Burpee | Alt Reverse Lunge | Rest

Rope Jumping Jacks | Hurdle Side Jumps | Rest

——————————————————

Finisher:

Squat/Low Hold – 3 minutes of 15/5

Recommended cool down – Sun Salutation Sequence

 

 

Advanced Class

Warmup – Joint mobility focus

Format 35/35/35 x 4 rounds (1 minute between rounds)

Rope Burpee | Alt Reverse Lunge | Rest

Rope Jumping Jacks | Hurdle Side Jumps | Rest

——————————————————

Finisher:

Squat/Low Hold – 3 minutes of 20/10

Recommended cool down – Sun Salutation Sequence

 

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