S&C

Exercises

Step Ups	1 x 80 Secs
Split Squat	3 x 10(5kg)
Glute Bridge	2 x 10
Single Leg Deadlift	2 x 10(5kg)
Forward Lunge and Rotation	2 x 10(5kg)
Bent Over Row	2 x 10(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 10
Plank	2 x 50 Secs
Bicep Curls	2 x 12(5kg)
Tricep Dips Dumbbells	2 x 12(5kg)

TIMER

COACH NOTES

Rinse and repeat!

Coach Simon

RUNNER FEEDBACK

All good but a bit rushed

Conal Tracey

COACH FEEDBACK

Well done Conal. I appreciate time is limited on occasions. Glad you got them done though. Just try not to sacrifice good technique if going through the routine a bit quicker.