CFE Run Wod

WORKOUT OF THE DAY:11.14.17

Warm up: 2 min jump rope (incorporate jump rope drill), 10 toy soldiers, 10 pigs on ice (5 fwrd, 5 bkwrd), 10 side to side lunge, 10 air squats, ankle rotations, calf stretch, Samson stretch.

Run: 20 min AMRAP: Run 200m, recover 30 sec.

Cool Down: 3 position max time plank position,  10 vups,20 Russian twist on Bosu, 10 SLDL on Bosu, 10 ab wheel.

WORKOUT OF THE DAY:11.16.17

Warm up:  400m as pick ups, 10 high knee, 10 butt kick, 10 over under, 10 leg swings fwd and lateral, 10 Russian baby makers, calf/Samson stretch.

Run: Mack’s 20:10 – Tabata 20:10 until 2 miles is reached.

Cool Down: 3 position max time plank position, 10 Russian twist on Bosu, 10 quadraped, 10 bridge hip holds.