Q-ROPE Strength + Pulse
- 30 seconds of squat, jump, tugging burst of the rope
- 3x 30-second rest between sets
- 20x tugs of the rope with relatively low resistance speed
- 6x 15-second rest between sets
- 40x sitting rope tugs with legs lifted into the air x3
- 30x cycles of knees to the chest, each leg separately
- And immediately afterwards 30x knee stretch cycles with the Q-Rope
- 20x cycles per leg, launches, 3x sets
