S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Russian Twist	2 x 20 (14kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)

TIMER

COACH NOTES

Rinse and repeat!!

Coach Simon

RUNNER FEEDBACK

Went out on the bike first thing instead of the elliptical and it was a good swap. Done all exercises late afternoon felt good and strong did do some extra reps on some bits.

Stephen Gates

COACH FEEDBACK

Nice. Great to hear how strong you are feeling at the moment. I feel like this has been your best spell of consistency for a while (touch wood). Excellent work Steve.