B Strong Greatest HIITs 2017: Battle Rope + Bench Hop Drill

Happy New Year!

I'm ringing in 2017 with 5 HIIT (high intensity interval training) workout ideas each week for the 1st 4 weeks of the year! Here's the 1st of many:

This battle rope & bench hop drill will train speed & power while strengthening your core, improving shoulder stability AND burning fat!

Here's what it is: an EMOM. "Every Minute On the Minute" you have a task to complete. Once you complete that task, you rest the remaining seconds in the minute. So, the harder you work & the faster you get it done, the more rest time you've earned yourself ;-)

Here are your tasks: ODD minutes = 50 battle rope slams. EVEN minutes = 30 bench hops. Complete for 8-12 minutes; that's 4-6 rounds per movement. [If you're a battle rope pro, increase your reps to 60 slams & 40 hops, you beast you ;-)].

How many reps & rounds did you get through on your 1st attempt?! Tell me on IG/TW/Snapchat @cassiebstrong!

B Strong,

Cassie B.