S&C

Exercises

Squats	2 x 12 (1.5kg)
Plank	2 x 60 Secs
KettleBell Swings	2 x 10 (8)
Dead Bugs	2 x 12
Calf Raises	2 x 12
Shoulder Press	2 x 8 (5)
Split Squat	2 x 12 (1.5kg)
Crab Walks	2 x 10
Bent Over Row	2 x 12 (5)
Kettlebell Hip March	2 x 5 (8)

TIMER

COACH NOTES

Any problems with the changes this week let me know but feel like we are getting back into the swing of things now which is awesome.

Coach Simon

RUNNER FEEDBACK

Er… kettlebell hip march?! Who devised that particular mode of torture. Tried one, thought better of doing any more. Instead I did the one where you pick up the kettlebell standing on one leg while the other is a kind of counterbalance – sorry, no idea what it’s called!

Alison Anderson

COACH FEEDBACK

😂 I was a little worried about this one. I think purely it was done to the weight of the kettlebell. If I am right you only have an 8kg? I think it’s a very good exercise but like with anything it’s important to have the right weight to begin with. But no worries, I’ve replaced it for something else going forward and really well done for getting the session done. On a roll right now.