Securely attach a heavy rope to an anchor point, grab one end of the rope in each hand with the palms down. Stand with the feet about shoulder-width apart with both the hips and knees slightly bent, and hold both lines of rope directly in front. Keep the elbows close to the body while lifting both ends of the rope at the same time before explosively snapping them back to the ground. While snapping both ends of the rope to the ground, step backwards with the right foot to sink into a lunge with the knee almost to the ground. Press the left foot into the ground and swing the right leg forward to return to standing. Continue stepping back in the rear lunge - alternating legs - while moving the rope with both hands for the duration of the exercise.

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