S&C

Exercises

Goblet Squat 2 x 8 (8kg)
Kettlebell Deadlift 2 x 10 (8kg)
Plank With Leg Raise 2 x 30s
Crab Walks 2 x 10
Russian Twist 2 X 15
Single Leg Calf Raises 2 x 10
Reverse Lunge 2 x 10
Hamstring Curls 2 x 10 (RB)
Bicep Curls 2 x 10 (5kg)
Farmers Walk 2 x 60s (8kg)
Bent Over Row 2 x 5 (5kg)
Shoulder Press 2 x 10 (1kg)

TIMER

COACH NOTES

Do what you can. I’ve left the exercises off as I realise they are probably unrealistic right now.

logo-small-20-20

Coach Simon

RUNNER FEEDBACK

Easing back in after the lurgy cold, so a stretch and a few more strenuous exercises.
Su Sparkes

COACH FEEDBACK

Seems another bug is lurking around right now. Several of the team struggling. Hopefully you feel back to your best for the weekend.
logo-small-20-20

Coach Simon