Alternating waves
30 seconds
Snap wrists quickly, keep knees bent.
00:30
Day 4: Rope Gauntlet
10 exercises about 8 min
Main Block
Round
1
/
3
Power slams
15 seconds
Maintain proper form and steady breathing.
00:15
Outside circles
20 seconds
Use shoulders to drive circles.
00:20
Finisher
Max burpees
120 seconds
Pace yourself and maintain form.
02:00
Day complete
Day 4: Rope Gauntlet
All 10 exercises done.
Workout options
Reset the saved exercise and round progress for this day.