CFE Run Wod

WORKOUT OF THE DAY:12.05.17

  • Warm up: 20 leg swings fwd and lateral, 10 over and under each way, 10 knee to chest,10 inch worm to updog, 20 high knee, 20 butt kick, samson stretch, calf stretch, ankle rotations.
  • Run: 1 mile TT, rest 3 minutes, 1 mile TT
  • Cool Down: dynamic plank, 10 bridges, 10 ab wheel, 20 russian twist on Bosu, 10 each SLDL on Bosu, couch/hamstring stretch.

WORKOUT OF THE DAY:12.07.17

  • Warm up:  20 leg swings fwd and lateral, 20 jumping jacks, 10 jump squats, 10 pigs on skates, 10 mountain climbers, 10 vrolls.
  • Row: Tabata as: 30 sec on, 20 sec rest for 18 rounds.
  • Cool Down: Tranverse Abdominis activation, Pelvic tilts with leg lifts, 10 Vups each leg, 20 x 2 situps, mobility as required.