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 15
Russian Twist	2 x 15
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

Wednesday would be good as it could mean a day off before and after this weeks longest run. You got this. Keep being awesome.

Coach Simon

RUNNER FEEDBACK

Session went fine. Back up to 20 reps of the 9kgs and 15 press ups is a bit more demanding than 12 but still fine. TBH I thought after my journey back from London in the cold, I would not want to be doing S&C on arrival but I started and it was perfectly OK.

Sarah Marzaioli

COACH FEEDBACK

Awesome work Sarah. Often the hardest thing is getting started. Once you get into it, things can change very quickly. Great work though. Another session done 💪👊