Training Plans & Runs | Gym Workout

Happy if you wanted to switch this with the speed session and do it Monday. Whatever works best with your schedule. Keep being awesome though and getting these done.

Cross Trainer	10 Mins
Rowing Machine	5 Mins
Dead Bugs	2 x 10 (8kg)
Hip Thrusts	2 x 10 (7.5kg)
Plank	3 x 55
Flutter Kicks	2 x 40
Seated Row	3 x 15 (45kg)
Lat Pull down	2 x 18 (35kg)
Shoulder Press	2×15 (17.5kg)
Chest Press	2×12 (40kg)
Bicep Curls	2×15 (12.5kg)
Tricep Dips	2×15 (7kg)

Coach Simon

FEEDBACK

10 ENJOYMENT

6.8 RPE

N/A

PACE

Cardio – good, Dead Bugs & Hip Thrusts – good, Plank – harder towards end of 3rd rep, Flutter Kicks – good, Seated Row – strong, Lat Pulldown – good, Shoulder Press – harder towards end of 2nd rep, Chest Press – tough, Bicep Curls – strong, Tricep Dips – a struggle today.

Mark Dunn

Well done Mark. Been a long few days. If you’re like me you’re still tired from the London trip 😂 So great job at getting these done and staying strong.