S&C

Exercises

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 8
Bicep Curls 3 x 8 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10
Dumbell Row 3 x 8 (15kg)
Tricep Dips Dumbbells 3 x 8 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*

TIMER

COACH NOTES

Keep smashing these out. No doubt a huge contributor to your success of late.

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Coach Simon

RUNNER FEEDBACK

Tough today as I went bouldering yesterday after a long run. Still all completed ok
Paul Lambert

COACH FEEDBACK

I didn’t even know what bouldering was. But looks like it would play to your strengths now. Hope it was fun and well done for smashing these out.
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Coach Simon