Hard Work Generates Results

The final workout before race day!!!! Be sure to get this workout done before the end of Wednesday to allow yourself enough time to recover before the race!

One through;

  1. Pushups – 100; Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
  2. Prisoner Squats – 100; With your feet inside shoulder width and toes pointed straight ahead, have your hands up on your head. Lower your hips down as if you’re sitting in a chair, to a point where your hips are at 90 degrees. From this position push through your heels until you’re standing again at full extension.
  3. Burpies – 100; From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
  4. Backward Lunge – 100/side; Starting with your feet together standing up tall, take a step backwards with one foot. The step should be big enough that at the end of the movement you have 90 degrees at both knees. From this step back position lower your body to the ground, keep your chest up and pointing forward. At the bottom of the movement both knees should have 90 degrees of knee flexion. If you don’t you might have to adjust how far your feet are apart. Return to the starting position and alternate feet.
  5. Sprint – 100 x 10; Measure out 100m and sprint your heart out. Do this 10 times, it should be about a 10:1 ratio of rest to work, so if it takes you 12 seconds to sprint it take about 2 minutes to recover. If you feel this is too much recovery time… sprint harder!

Take a look at all the previous challenges;

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