Sprints and Stuff

For 20 minutes, every minute on the minute

1. Run a 20 meter sprint, 5 burpees, sprint back

2. Run a 20 meter sprint, 10 pushups, sprint back

3. Run a 20 meter sprint, 10 situps, sprint back

4. Run a 20 meter sprint, 10 squats, sprint back

5. Run a 20 meter sprint, 5 burpees, sprint back

Repeat throughout your 20 minutes.
Post Rx (or reps dropped) to comments.
Workout is conducted out-doors. It will be a hot day.  Please bring a water bottle. 

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Many of us haven't sprinted all-out for many years.  This is a shame.  There is a LOT of fitness and function in sprinting. 

All-out sprinting can be problematic, but it doesn't have to be.  We suggest taking some extra time to warm-up before this workout.  About 5 mins, or so, of running should suffice to get some blood flowing to the vital areas and warm-up.  

We also think it is a good idea to take the first couple of sprints at half-speed.  Then, a couple at 75%.  And THEN, try some full sprints. 

Pay close attention to your hamstrings and calves today.  If you start to feel undue tightness during the workout, back off the full speed stuff.  Even quit running altogether if you have to.  Maybe just double the calisthenic exercises for the remainder of the workout.  

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Do you want to run Redrock September 9-10 or Ragnar Wasatch Back June 15-16 2012? Contact lizz.bennett@gmail.com

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GPP 1 YEAR ANNIVERSARY PARTY SATURDAY JULY 30 2-6pm. SWIMMING, VOLLEYBALL, GAMES, PRIZES FOR THE WHOLE FAMILY! BRING PICNIC FOR YOUR FAMILY AND COME CELEBRATE A GREAT 1ST YEAR! PINEVIEW RESERVOIR, CEMETERY POINT.

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Jimmy and Marcus chilaxing after a few bars.