S&C

Exercises

Rowing Machine	10 Mins
Skipping	3 x 15s
Step Ups	60 Secs
Box Jump	10
Leg Extension	2 x 10 (20)
Lat Pull down	2 x 10 (40)
Shoulder Press	2 x 10 (10)
Split Squat	2 x 12
Side Lunges	2 x 15
Ab Crunch	2 x 10 (22.5)
KettleBell Swings	2 x 15 (12)
Farmers Walk	2 x 60 Secs (12)

TIMER

COACH NOTES

Keep smashing out these sessions. If the legs are tired after the XC then perhaps reign it in a little.

Coach Simon

RUNNER FEEDBACK

Session done is the best I can say. I struggled and lack motivation. Normally I feel good after exercise but not today. The bad night sleep might have been the reason. I listen to my body and gave pilates a miss.

Sue Mann

COACH FEEDBACK

Just one of those days Sue. There will be more. Sometimes just getting it done is what matters the most. So well done for that. Better days ahead. Probably a little bit of fatigue from yesterday as well given the conditions you ran in.