S&C

Exercises

Step Ups	90s
Standing Long Jump	1 x 5
Hop n Stick	1 x 10*
Split Squat	2 x 12
Single Leg Calf Raises	1 x 10 (5)
Bicep Curls	2 x 20 (5)
Press Up	2 x 15
Bent Over Row	2 x 15 (5)
Goblet Squat	2 x 12 (5)
Side Lunges	2 x 12
Wall Sits	2 x 60s
Tricep Dips Bodyweight	2 x 20
Single Leg Deadlift	2 x 12 (5)
Plank	2 x 60s

TIMER

COACH NOTES

Great work again with these. Just getting it done, which I love.

Coach Simon

RUNNER FEEDBACK

Yesterday’s 60 minute run didn’t happen for various reasons and I did think about going out today to do it but as it was only a 60 I decided to stick with the tried and tested plan and knock these out as per plan and move on. Yes there is an element of guilt there but sometimes things just don’t go as planned 🙃

Andy Alabaster

COACH FEEDBACK

Yeah it happens. Problems can often occur when you go chasing missed sessions and end up cramming too much into a small window. If you’re going to miss a run, miss an easy run, it’s really not going to make too much difference. Well done on getting these done again though Andy. A good start to the week.