RTFU

Tim Kennedy Workout – 5 Nov

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Updated: November 7, 2011

The MET-CON

15 reps each:
Burpees
Dumbell Snatch (45lbs)
Plyo Push Up
Pull Ups

1 min run at 9.5mph

20 reps each:
Box Jump
Dumbell Press (45lbs)
Medicine Ball Sit Up Toss
Burpees

25 reps each:
Hanging Leg Raises
Kettlebell Floor Press (45lbs)
Scissor Jump

Run 1:30 at 8.5mph

30 reps each:
Push ups
Supine Rows
Get Ups

35 reps each:
Burpees
Medicine Ball Situp toss
Wall Ball
Dips

2min run at 8 mph

40 reps each:
Squat
Bench press (45lbs)
Bent over row (45lbs)

Just one time through.

Time to beat 21:48
Middle of the pack 25:30
Last man 29:51

No, that's not a hatchet wound. Those are my abs.

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