I love this drill because it's a solid total body strength & cardio conditioning workout in just 3-5 rounds of only 4 different exercises. If you're pressed for time, you can do this alone & feel good about your gym time. If you have time for a longer workout, this is a perfect finisher to use as a burn-out!

Here's the drill: [everything is 20sec each]
A. Battle Rope Undulating Waves
B. Battle Rope Slams w/ Squat Jumps
C. Recovery
D. Alternating Skip Ups
E. Box Jumps
F. Recovery
Complete 3-5 rounds w/ no rest but the 20sec recoveries!

FORM:
[Battle Rope Waves]
- Act like you're beating a big drum with drumsticks!
- Keep your lats engaged - don't let your shoulders shrug!
[Battle Rope Slams + Squat Jumps]
- Slam both ropes at the same time as you land in a squat
- Avoid shrugging your shoulders when you lift the rope
- Land light on your feet from your squat jumps
[Alternating Skip Ups]
- The foot that steps on the box should be entirely on the box - make sure your heel is not hanging off
- Drive through the heel of that foot as you push yourself up for the skip
- Hop high enough off the box to be able to point your toe
- Land softly & control your step back off the box
[Box Jumps]
- Land your feet entirely on the step - not just your toes.
- Stand all the way up until your legs straighten once you land.
- Step your feet down one at a time, [jumping down is a lot of unnecessary impact on your knees]

How many rounds did you do? What was the hardest part of the drill?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.