Four words: battle ropes are awesome. All you need is one rope, an anchor point, and a bit of space. With that, you get a sweet workout tool that smashes your entire upper body - especially your forearms and shoulders - and gets your heart hammering.
Combine that with sprinting and shuffling, add the AMRAP (as many reps as possible) tag to it, and you're in for a world of hurt. But, you know...the good kind of hurt. Sorta.
Okay, on to the good stuff. This workout is an AMRAP circuit. Set a timer for 10 minutes, then work through the circuit as many times as you can before time runs out. That's all there is to it.
1. Rope Wave
Most importantly, stay in a strong and tight position. That means slightly bent knees, controlled forward lean, and arms elbows locked in position.
Don't worry about getting a proper sprint start. Just start low and drive forward as fast as you can over the 20 meters.
3. Alternating Rope Wave
You'll quickly realize that this rope variation is much faster than the normal wave. Ease into it slowly, then speed up as you get comfortable.
Get low, get low, get low! It's an awkward motion, especially if you haven't done it before, but resist the urge to stand tall.