CFE Run Wod

WORKOUT OF THE DAY:02.20.18

Warm up:2x (10 jumping jacks,  10 walking lunges, 10 Russian baby makers, 10 pigs on skates) Samson stretch. calf stretch, ankle rotations.

Run: 5 rds as: 20 sec max effort pushups, 20 sec max effort rings rows, 20 sec max effort air squats, rest 30 sec, 200m run.

Cool Down:10 cat cow,10 hollow body holds, 10 single leg deadlift on Bosu, 10 glute hip lifts Couch stretch, hamstring stretch, pigeon stretch.

WORKOUT OF THE DAY:02.22.18

Warm up:2x( 10 leg swings, 10 toy soldiers, 10 reverse lunges, 10 side to side lunges, 10 four point air squat)

Run: 15 x 50m sprint, walk back 50m

Cool Down:  2x( 10 back extensions, 10 hollow body holds, 10 cook hip lifts, 10 vups, 10 bosu pushups