CFE Run Wod

WORKOUT OF THE DAY:02.27.18

Warm up: 500m row easy, 10 leg swings fwd and lateral, 10 jump squats, 10 mountain climbers, 30 sec samson stretch, calf stretch, ankle rotations.

Run: 1 min ladder

1 min on, 1 min recovery, 1 min on, 50 sec recovery, 1 min on, 40 sec recovery,1 min on,30 sec recovery,1 min on, 20 sec recovery,1 min on, 10 sec recovery. Go back up the ladder until you finish with 1 min on, 50 sec recovery, 1 min on.

Cool Down: 3x( 10 vups, 10 ab wheel rollouts, 10 single leg deadlift on Bosu, 10 hollow rock holds). couch/hamstring stretch.

WORKOUT OF THE DAY:03.01.18

Warm up: 2x(4x50m as fwd, bkwd, high knee, butt kick), 10 russian baby makers, 10 leg swings fwd and lateral, 10 pushups, 10 side to side lunge, samson stretch.

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

Cool Down: 2x( 10 glute hip bridge, 10 dynamic side plank, 10 back extension, 10 russian twist on Bosu) couch/hamstring stretch.