Patrick's S&C 15 POINTS Patrick's S&C Press Up 3 x 28 Sit Ups 3 x 30 Tricep Dips Bodyweight 3 x 22 Squats 3 x 22 Single Leg Deadlift 3 x 12 Reverse Lunge & Rotation 3 x 12 Plank 3 x 60s Single Leg Calf Raises 3 x 12 Single Leg Glute Bridge 3 x 12 Wall Sits 3 x 60s Flutter Kicks 3 x 40s Side Planks 3 x 40s
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins Run 18 POINTS 60 Mins Run 60 Mins Run Zone 2: Easy If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
30 Mins Run 9 POINTS 30 Mins Run 30 Mins Zone 2: Easy Nice and easy. Smile, relax and enjoy. Love life!
Rest Day 0 POINTS Rest Day 0 Mins RPE 0 “Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
