'EXERCISE BREAKDOWN: ROUND 1 - 00:40 1. ROPE SLAM BURPEES 2. ROPE SLAM BURPEES 3. KNEELING WAVES 4. FIGURE 8 WAVES 5. ONE ARM PLANK WAVE LATERALS (L) 6. ONE ARM PLANK WAVE LATERALS (R) 7. ROPE SLAMS 8. RUSSIAN TWIST TOP GRIP WAVES 9. JUMPING JACKS WAVES 10. ONE ARM STRAIGHT PLANK WAVES (R) 11. ONE ARM STRAIGHT PLANK WAVES (L) 12. ROTATING LATERAL LUNGE WAVES 30 SECOND BREAK 6:45 ROUND 2 - 7:15 1. ROPE SLAM BURPEES 2. ROPE SLAM BURPEES 3. KNEELING WAVES 4. FIGURE 8 WAVES 5. ONE ARM PLANK WAVE LATERALS (L) 6. ONE ARM PLANK WAVE LATERALS (R) 7. ROPE SLAMS 8. ONE ARM WHIPS 9. RUSSIAN TWIST TOP GRIP WAVES 10. JUMPING JACKS WAVES 11. ONE ARM STRAIGHT PLANK WAVES (R) 12. ONE ARM STRAIGHT PLANK WAVES (L) *** QUOTE OF THE DAY *** I know where I\'m going and I know the truth, and I don\'t have to be what you want me to be. I\'m free to be what I want. Muhammad Ali *** WHAT YOU WILL NEED *** - Battle Rope (using 2 inch thick 50 ft length) - Water - Mat or Towel - Take a couple minutes to warm up prior to this workout COOL DOWN / STRETCH My video available here - https://youtu.be/JUcbmN34cgU Personal message me, keep in touch and send me feedback on any of my contacts below: Facebook Page https://www.facebook.com/flexformation.franklinlewars Visit my Total Body Fitness website: http://Flexformation.com Follow me on Twitter: https://twitter.com/Flex_Formation Join me on Tumblr: http://flexformation.tumblr.com/ Future Gladiator by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/) Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200051 Artist: http://incompetech.com/ Music provided by: NoCopyrightsSounds, music without limitiations Itro & Kontinuum - Alive [NCS Release] https://www.youtube.com/watch?v=-xKKo7t72Tg Meteorite Astroid Few Angles - Free Green Screen Animation https://www.youtube.com/channel/UCyg2cTHI7sgETrKfehURMUQ Free video overlays provided by: https://www.youtube.com/channel/UCVcVPjQIBj1fPS-rZ14XMCQ Christmas Special! Muzzle Flashes And Explosions HD Free Overlays: https://www.youtube.com/user/FreeVFX4U Don\'t forget to leave feedback and comments below of what exercises you liked best or what you would like more of in the future. Thanks for watching my video and please subscribe to support my free workouts plus get all my new weekly content first by clicking the link below! Flexformation Youtube Channel https://www.youtube.com/user/FlexFormation THIS FLEX FORMATION CHANNELS CONSISTS OF: FREE HIIT WORKOUTS , TABATA WORKOUTS, WEIGHT LIFTING WORKOUTS AND TUTORIALS,, BOOTCAMP WORKOUTS, GROUP FITNESS WORKOUTS, WORKOUT PROGRAMS, GYM EQUIPMENT HELP TUTORIALS, WEIGHT FREE WORKOUTS, BODY WEIGHT WORKOUTS, DUMBBELL WORKOUTS, EXERCISE TUTORIALS. PLEASE HELP ME SHARE ALL MY HARD WORK WITH EVERYONE SO I CAN HELP MORE PEOPLE BY SHARING THIS VIDEO, LIKING IT AND SUBSCRIBING! THANK YOU !!! THANK YOU !!!! THANK YOU !!! THANK YOU !!!! THANK YOU !!! THANK YOU!!! THANK YOU !!!! THANK YOU !!!! THANK YOU !!! Visit My Website: Flexformation.com My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer Group / Bootcamp Instructor, Sheriff\'s Office Public Service Specialist, Husband and Father of 3 kids.'
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