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Battle Ropes Wave (Burpee)

  • Intermediate
  • Full Body

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Setup instructions

1) Attach the battle rope to a low anchor point.

2) Grab both ends of the rope and walk a few feet backwards.

3) Get in the plank position - start on all fours and fully extend the legs behind you. Keep the core tight and tuck the hips in - you should be in the plank position.

Perform instructions

1) Slowly lower your chest to the ground - make sure your elbows are behind your shoulders. You should feel a stretch in the chest.

2) Once you're low, push up (as if you're pushing the ground away). You should be in the plank position.

3) Now, jump your feet in - use the momentum to lift your hands off the floor and get in a low squat position. You're aiming for a flat back and knees bent around 90 degrees.

4) Whip the rope and create a wave.

5) Hinge forward from the hips and jump your feet back to the plank starting position.

6) Repeat.