Battling Ropes Fitness – 10/3/13

Fitness Ropes – 10/3/13

Workout alternates between three states: ropes, kettle bell 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 3 Rounds.  Rest 1 minute between rounds

(note – these are essentially 20 + transition…)

Reverse Lunge w/alt wave | 2 hand kbell swing | Rest

Reverse Lunge w/alt wave (switch back leg..) | goblet squat | Rest

Side Shuffle w/alt wave | 2 hand kbell swing | Rest

2 hand grappler toss | goblet squat | Rest

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Finisher:  30 goblet squats

Recommended cool down – Sun Salutation Sequence

Advanced Class

Warmup – Joint mobility focus

Format 30/30/30 X 3 Rounds.  Rest 1 minute between rounds

(note – these are essentially 25 + transition…)

Reverse Lunge w/alt wave | 2 hand kbell swing | Rest

Reverse Lunge w/alt wave (switch back leg..) | goblet squat | Rest

Side Shuffle w/alt wave | 2 hand kbell swing | Rest

2 hand grappler toss | goblet squat | Rest

——————————————————

Finisher:  50 goblet squats

Recommended cool down – Sun Salutation Sequence

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