'The systemic stress of this will challenge your lungs and give you the stimulus necessary to build more muscle. Set a timer for 10 minutes, and grab a dumbbell or kettlebell that you can hit 12-15 goblet squats with. Do 10 goblet squats and 20 seconds of hard rope waves. Work to get as many rounds in as possible. Your biceps, legs, lungs, and forearms will all be equally smoked. Be sure to keep the speed on the ropes going on each round. As fatigue sets in, you\'re going to want to slow it down and just keep it moving. Take rest as necessary so you can keep the output level cranked up. – Scott Hansen'
Tags: cardio , leg workout , hiit , conditioning , circuit , metcon , goblet squat , battling ropes , Metabolic Finisher , Goblet Squat Metcon , Scott Hansen
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