S&C

Exercises

Plank With Leg Raise	2 x 60s
Single Leg Deadlift	2 x 10 (8)
Press Up	2 x 15
Goblet Squat	2 x 20 (12)
Shoulder Press	2 x 10 (5)
Russian Twist	2 x 10 (5)
Split Squat	2 x 15 (8)
Bent Over Row	2 x 10 (5)
Single Leg Calf Raises	2 x 10
V-Sits	2 x 10
Tib Raises	2 x 15
Crab Walks	2 x 15
Pull Ups	5

TIMER

COACH NOTES

Just the 1 session this week. Still trying a little bit of caution post illness and with the big NYD run to come.

Coach Simon

RUNNER FEEDBACK

Ankle annoyingly sore still but cracked on with this anyway and it didn’t give me too many niggles thankfully. Got it done, did it all, boom.

Sam Davies

COACH FEEDBACK

Yes, my man, good to have you back smashing out these sessions again. Hope the ankle recovers quickly. I was in bits yesterday after doing a big session with George, Sam & Matt on Xmas Eve. But all good today. Amazing how our bodies can recover so quickly.