S&C

Exercises

Chest Press	3 x 8 (27.5)
Plank	2 x 60 Secs
Farmers Walk	2 x 60 Secs (27.55)
KettleBell Swings	2 x 15 (24)
Goblet Squat	2 x 10 (12kg)
Cable Torso Rotation	2 x 10 (25)
Split Squat	2 x 10 (8kg)
Lat Pull down	2 x 10 (50)
Ab Crunch	2 x 15 (78)
Seated Hip Abductor	2 x 10 (117)
Seated Hip Adductor	2 x 10 (90)

TIMER

COACH NOTES

If work allows combining these with easy runs will help with extra recovery. I would definitely advise taking Monday off though.

Coach Simon

RUNNER FEEDBACK

This was done as a home workout! Changed some exercises, included press up, did some calf raises individual on steps and these were an absolutely killer! Really felt the push on these!

Jack Matthews

COACH FEEDBACK

Nice, just shout if you prefer a homework to a gym one. If you have any weights at home that would help. I’m not a gym person and doing them at home can save so much time and faffing. Well done Jack.