WHEN TO DO ITGive this finisher a go at the end of your weight training to prevent fatigue beforehand.WHY DO ITFor one, you&rsquo;ll be a hell of a lot more conditioned&mdash;in terms of general cardio and in your arms and shoulders&mdash;by working with battle ropes. Also, the series of unique moves listed below will tax both your upper and lower body in a variety of ways.GET IT DONEPerform the first exercise in the sequence for 15 seconds, then rest 15 seconds before starting the next one. Repeat this process for every move.DIRTY BIRDWith a rope in each hand, perform pulsing quarter-squats while doing lateral slams with the ropes.REVERSE LUNGE WITH SMALL WAVESStart this movement by creating small waves in the ropes. (Think about &ldquo;air drumming.&rdquo;) Then begin reverse lunging, alternating legs each time.REVERSE SLAMPull both ropes violently from the ground as if you were tossing a ball overhead.SIDE-TO-SIDE SLAMHold both ends of the rope together and then violently slam them from side to side, bringing your arms up and over.

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