S&C

Exercises

Skipping	120s
Bicep Curls	2 x 10 (3kg)
Plank	2 x 60s
Glute Bridge	2 x 10
Tricep Dips Dumbbells	2 x 10 (3kg)
Dead Bugs	2 x 10
Goblet Squat	2 x 10 (3kg)
Bent Over Row	2 x 10 (3kg)
Russian Twist	2 x 10
Split Squat	2 x 5
Shoulder Press	2 x 5 (3kg)
Single Leg Calf Raises	2 x 10
Single Leg Deadlift	2 x 5

TIMER

COACH NOTES

Keep those good habits going. If you do PT as well then 2 strength sessions are a great bonus. On which note is the PT going to be a weekly session going forward? If so I’ll make sure I include it on the dashboard.

Coach Simon

RUNNER FEEDBACK

Done in work clothes 🤪 although not wearing watch – skipped skipping and added wheel of pain. But…done!

Philippa Windsor

COACH FEEDBACK

Work clothes? I won’t ask anymore. But great work of getting them done. Are you sure you’re using the wheel of pain correctly? 😂 Well done Philippa. Great work.