How to do TRX rows

How to do TRX rows

Attach TRX to overhead bar. Lie on your back holding TRX straps, place feet firmly on the ground pull yourself up keeping your back straight and core on. Be careful not to sag at the hips. To make it harder place your feet on a bench so that you don't touch the ground then perform row from this suspended position like in the video below. 

How to perform push ups on TRX

How to perform push ups on TRX

Stand directly under TRX on tippy toes lean forward making sure your core is on so you don't bend at the hips. Let the TRX take your full weight have your hands out in front of you at chest level. Perform a push up keeping your core on and your body straight. Push til your hands are straight out in front of you then bend your arms up and repeat 10 times. Remember to keep your body straight all the way through the exercise. 

How to flip tyre

How to flip tyres

Get down low by bending at the knees and squating ass to grass. Get your fingers under the tyre and lift up just like doing a dead lift.

How to run the Kangaroo point stairs in under 20 seconds.

How to run the Kangaroo point stairs in under 20 seconds.
You must practice so you know every part of the stairs inside out. Take two or three stairs at a time. Use the hand rails to propel yourself around corners and up the stairs. Never slow down especially on steepest stairs toward the end this is the most important time this is when you can break your PB so push through the pain and keep running you can rest at the top.

How to do a box jump

How to do a Box jump

Box jumps are all about leg strength, spring and confidence. You can get the leg strength at the gym- squats and spring from sprints but the confidence is just as important.  Start small only jump a small step build your confidence up with that until your legs are more powerful to jump higher. Practice next to the intended step to gauge the height and see if you could jump higher than it. By jumping as high as possible next to it.  Once you can jump high enough then you know you can jump it so go ahead with confidence.