CFE Run Wod

WORKOUT OF THE DAY:01.23.18

Warm up: 1 x 400m as pick ups,10 leg swings fwd and lateral, 10 side to side lunges, 10 reverse lunges, 10 over/under, 30 sec samson stretch, ankle rotations.

 Run: 1 minute on, 15 sec recovery, 2 min on, 30 sec recovery, 3 min on, 1 min recovery, 4 min, 2 min recovery, 3 min on, 1 min recovery, 2 min on, 30 sec recovery, 1 min on, done!

Cool Down: 3x( max time plank holds, 10 vups, 10 back x, 10 rotational partner slam ball throws) couch/hamstring stretch.

WORKOUT OF THE DAY:01.24.18

Warm up: 2 minute jump rope drill, 10 knee to chest, 10 walking lunge with twist, 10 grasshoppers, 10 pigs on skates, 30 sec samson stretch, calf stretch, ankle rotations.

Run: 8 x 200m with 30 sec rest. 50 burpees when you are done.

Cool Down: 3x (SLDL on Bosu, 10 pushups on Bosu, 10 squats on Bosu, ) couch/hamstring stretch