S&C

Exercises

Single Leg Calf Raises	2 x 10* (5kg)
Shoulder Press	2 x 8 (5kg)
Split Squat	2 x 15* (5)
Goblet Squat	2 x 15* (5)
Bicep Curls	2 x 15 (5kg)
Russian Twist	2 x 15 (5)
Bent Over Row	2 x 15 (5kg)
Plank	2 x 60 Secs
Dead Bugs	2 x 10
Tricep Dips Dumbbells	2 x 15 (5kg)
Dumbbell Swings	2 x 30 (5kg)
Single Leg Glute Bridge	2 x 10
Wall Sits	2 x 45 Secs

TIMER

COACH NOTES

Just the 1 S&C this week as you’ve the Orienteering as well. If time allowed and you felt good you could squeeze a second session in, but it’s not essential, unless you have lots of calories to burn off 🙄

Coach Simon

RUNNER FEEDBACK

Done it. ✅

Ben Sallows

COACH FEEDBACK

Yes Ben, great work. Can be a tough time of year to stay motivated so extra points for this one (there are no points, I don’t know why I said that).