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. Hold one end of the rope in each hand and keep the elbows close to the body. Lift the right arm up quickly before snapping it down to create a wave down the rope. As the right arm comes down quickly, lift the left arm at the same time to start moving the left side of the rope. Alternate arms to explosively snap the rope up and down for the duration of the exercise.

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