Alternating Waves with Jump Slam
Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. Lift the right hand and rope up to shoulder level, while simultaneously lowering the left hand and rope down to hip level with force so the ropes moves in opposite directions. Alternate and continue for 5 seconds straight (a). Then, at the same time lift both ropes overhead while simultaneously jumping up, and slam the ropes into the ground as you land (b). Repeat both motions 5 times through.
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