Alternating Waves to Burpee
Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. Place a mat or towel on the ground in front of your feet. Lift the right hand and rope up to shoulder level, while simultaneously lowering the left hand and rope down to hip level with force so the ropes moves in opposite directions. Alternate and continue for 5 seconds straight (a). Next, stop the rope waves, and still holding the ropes in each hand, drop down and perform a burpee, using the mat or towel to brace your hands and fingers. Note: This is a more advanced exercise.
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