Tim Kennedy’s Work out of the Week
Before we begin the bi-weekly Metabolic conditioning (METCON) session we always warm up with some core, and movement specific preparation stretching.
You must complete the 50 repetitions of each exercise before you move on to the next one.
50 Handstand pushups
50 Supine rows
50 40″ Box jumps
50 Calories on rower (no rower do 100 sumu high pulls)
50 Wall balls
50 Medicine Ball situp toss
50/50/50 Ropes gone wild (single arm/double arm/side to side flips)
50 KB Swing
Time to beat: 18:24
Middle of the pack 22:00
Last man 25:00