CFE Run Wod

Warm up: 500m easy row, 10 leg swings forward and lateral, 10 walking lunges, 10 reverse lunges, 10 side to side lunges, samson stretch, calf stretch, ankle rotations.

Run: Tabata as: 25 rds of 30 sec run, 20 sec rest.

Cool Down: 3x( 10 single leg deadlift on Bosu, 10 lateral side steps each way with band. 10 glute hip lifts, 10 ab wheel roll out). Couch/hamstring stretch.

Warm up: 2x(4x50m) as fwd, bkwd, high knee, butt kick. 10 leg swings forward and lateral, 10 toy soldiers, 10 russian baby makers, 10 vrolls, samson stretch, ankle rotations.

Run: 5 rds for time: 5 burpees, 20 squats, 200m run

Cool Down: 3x( 10 vups, 10 dynamic side plank (each side), 10 single leg deadlifts on Bosu, 10 ab wheel rollouts). Couch stretch, hamstring stretch.