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Ropes Circuit Mix Up

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.

Station 1: Free Style Heavy Bag Work

Station 2: Battle Ropes - 3 Slams plus a burpee

Station 3: All out Row Machine

Station 4: A line ankle taps

Station 5 Lunge to single leg hop.

Station 6: Uneven Squat to step up

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