ALPHA Human Performance: Two arm rope slam for core endurance and strength

I love the rope slam for cardio endurance and core strength. Quickie tip: set your feet shoulder width apart, engage your core and do a double slam with both arms. Raise and lower your hips as fast as you can explosively.

Slam the rope 30 times. Repeat 4 times.

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Two arm rope slam for core endurance and strength