CFE Run Wod

WORKOUT OF THE DAY:01.30.18

Warm Up: 3x(10 jumping jacks, 10 air squats, 10 pushups, 10 sit ups, 10 leg swings forward and lateral,30 sec Samson stretch )

Run: 1 mile TT, rest 3 min, 1 mile TT

Cool Down: 3x(10 Russian twist with slam ball on bosu, 10 ab wheel roll out, 10 quadruped alternate arms) couch/hamstring stretch.

WORKOUT OF THE DAY:02.01.18

Warm up: 500m easy row. 10 leg swings forward and lateral, 10 inchworm to up dog, 10 over and under both ways, 30 sec Samson stretch, 10 ankle rotations each way.

Run: 8 x 200m with 30 sec rest in between.

Cool Down: 3x( 10 vups, 45 sec dynamic plank, 10 glute hips bridges, max time single leg balance on Bosu) couch/hamstring stretch.