Position yourself in front of the rope, and hold one handle in each of your hands. Commence this move by raising your right arm to shoulder level in a smooth but speedy manner. Return that arm to the start position, but as it’s descending, repeat the motion with your left arm. Continue alternating, so that your arms pass by each other around the midway part of the motion. The rope should snake through the air for the duration of this movement.
After loading a pushing sled or similar apparatus with a heavy but comfortable weight, lean in and grab the handles with your arms fully extended. Now sprint forward as far as your training environment will allow, moving the sled along the ground as fast as possible. Turn it around and repeat.