S&C

Exercises

Squats 2 x 20
Plank 2 x 60s
KettleBell Swings 2 x 20 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (9kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 10 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 12
Russian Twist 2 x 15
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10

TIMER

COACH NOTES

I’ve moved these back a few days this week to ensure you get the right amount of recovery after the EOY 10 Miler.

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Coach Simon

RUNNER FEEDBACK

For some unaccountable reason I woke up thinking I’d love to do some S&C??!! So I did – rescheduled session from tomorrow to today. Full session completed with no issues.
Sarah Marzaioli

COACH FEEDBACK

If you feel like getting it done, do it. Hopefully I’ll wake up one day feeling that way 😂 Great work Sarah.
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Coach Simon