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Place a BOSU ball directly in front of you. Plant one foot on either side of it and squat down so your thighs are parallel to the floor, one battle rope in each hand. Begin moving your right and left arm up and down in opposite directions creating alternate waves (a). As you continue to move the ropes, jump both feet onto the Bosu ball, landing with feet shoulder-width apart, still in a squat (b). Then jump your feet off, landing where you began with one foot on either side of the BOSU. Keep the alternating waves going throughout the entire move.

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