CFE Run Wod

WORKOUT OF THE DAY:01.02.18

  • Warm up: 10 jumping jacks,10 reverse lunges, 10 side to side lunges, 10 leg swings, 10 ankle rotations each way, Samson/calf stretch.
  • Run: 1 mile TT, rest 3 minutes, 1 mile TT
  • Cool ¬†Down: 3 sets: 10 dynamic planks, 10 vups, 10 Russian twist on Bosu.

WORKOUT OF THE DAY:01.04.18

  • Warm up: 2 minutes jump rope, 10 mountain climbers, 10 knee to chest, 10 figure four, 10 over/under both ways, 10 leg swings, Samson/calf stretch, ankle mobility.
  • Run: 10 x 100m, recover 100m.
  • Cool Down:3x( 10 ab wheel roll outs, 10 partner rotational throw, 10 SLDL with DB,10¬† glute hip bridges)