S&C

Exercises

Rowing Machine	10 Mins
Stair Master	10 Mins
Exercise Bike	10 Mins
Skipping	3 x 15s
Box Jump	5
Leg Press	2 x 15 (70)
Seated Row	2 x 10 (40)
Chest Press	2 x 12 (22.5)
Goblet Squat	2 x 12 (8)
Single Leg Deadlift	2 x 5 (8)
Hamstring Curls	2 x 10 (30)
Cable Torso Rotation	2 x 10 (10)
Side Planks	2 x 40s

TIMER

COACH NOTES

I do hope there are no fights this week.

Coach Simon

RUNNER FEEDBACK

Felt good today. I keep forgetting to say I practice my A skips at the gym.

Sue Mann

COACH FEEDBACK

That’s ok. You could always do them before each run. It’s a bit more conspicuous doing them at the gym in truth. I would feel odd doing them there. Well done for getting this session completed Sue.