Tim Kennedy Workout: 15 April 2009
10 repetitions X 5 rounds for time
10 Kettle Bell snatches (+45 pounds)
10 Hanging Knee to Elbows
10 Tractor tire flips
10 Thrusters with car tires
10 Man-makers (45 pound dumbbells)
X5
Man-maker definition: Start in the pushup position with your hands on the dumbbells. Do one pushup, then staying in the pushup position do a row with one arm while the other are is still on the ground, then do the other arm. With you hands never leaving the dumb bells hop to your feet, clean and press the dumbbells overhead.
Supplement workout (for those yuppies who do their workouts in gyms):
10 dumbbell snatches (+45 pounds)
10 hanging knees to elbows
10 dead-lifts (225 pounds)
10 thrusters (95 pounds)
10 man-makers
