Tim Kennedy’s Work out of the Week

Updated: April 28, 2013

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.


-Filthy 50

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





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