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

A lot revolves around the NYD run, so tried to keep the rest quite light and leave time off before and after as best as possible.

Coach Simon

RUNNER FEEDBACK

Got through this fine despite a sore elbow (?). No issues. Up to 2 x 10 pullups, 2 x 20 crab walks, 2 x 15 sit ups (V sits) and 2 x 15 bent-over row (thought it was that anyway).

Sam Davies

COACH FEEDBACK

Loving that progression, especially the pull ups. Can always try and add in a few new exercises if you get bored.