Strength and Conditioning 1:00:00 [3]
WU then:
3x10 backsquat
3x10 benchpress
2x(2x2) T-Spine Release
1x15 DB Arm Circles
2x 5+5 Lateral Lunge
2x 5+5 Step Up and OH Press
4+4 Sgl leg lowers, 2x 5+5 Depth Jump
2x8 DB SA row, 2x10 MB Floor Slam
3x6 Nordics, 3x 10+10 Low Box March
3 x 20:10, 1.00 rest
Suitcase Crunches
Plank X-over
Bicycle Crunches
Toe Touches
Windscreens
Hard getting up, but good once I was there.
Orienteering 43:25 [3] 5.3 km (8:12 / km) +51m 7:49 / km
shoes: Blue swoops (new)
ESOC social. Around the Grange. Based on battleships and it was really schnowy and lots of fun :) Just did the short and went really easy cos i had already done quite a bit.