Tim Kennedy Workout – 4 July

Updated: July 5, 2010

It’s Independence Day, people! Go out and exercise your right to blow something up. BUT…do your workout first! You have to have access to a pair of ropes to do this one. If you don’t understand the exercises, check out the video at the end.

20 Bar dips
20′ Single arm rope whips
20′ Double arm rope whips
20′ Double arm rope flips (gapplers flip)
20′ Scissor jumps
50m sprint out, 50m sprint back.
As many sets as you can do in 15 minutes

Number to beat – 6
Middle of the pack – 4
Last man – 3



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