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Ropes Circuit Mix Up 3


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: Alternating TRX Pistol Squats

Station 5 Decline Leg Raises

Station 6: Band Squats (Holding the handles by the shoulders)

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