CFE Run Wod

WORKOUT OF THE DAY:02.13.18

Warm up: 2x(4x50m as fwd, bkwd, high knee, butt kick), 10 leg swings fwd and lateral, 10 air squats, 10 reverse lunges, 10 side to side lunges, Samson stretch , ankle rotations.

Run: Run 400m, 100m easy, Run 300m, 100m easy, Run 200m, 100m easy, Run 100m, 100m easy.

Cool Down: 3x( 10 back extensions,  10 Russian twist on Bosu (with slam ball), 10 single leg deadlift with DB). Couch stretch, hamstring stretch.

WORKOUT OF THE DAY:02.15.18

Warm up: 500m easy row, 10 knee to chest, 10 figure 4, 10 Russian baby makers, 10 walking lunges, Samson stretch, calf stretch, ankle rotations.

Run: Run 1 mile , but every minute perform 5 air squats.

Cool Down: 3x( 10 vups, 10 ab wheel rollouts, 10 dynamic side plank) ,couch/hamstring stretch.