CFE Run Wod

WORKOUT OF THE DAY:03.06.18

Warm up: 2x(4x50m) as fwd, bkwd, high knee, butt kick, 10 leg swings fwd and lateral, 10 over and under (both ways), 10 walking knee to chest, 10 mountain climbers, Samson stretch.

Run: 10-12 x 200m with 1:00 rest or 100m walk/jog

Cool Down: Cat/Cow, 3x( 10 ab wheel, 10 quadruped, 10 med ball side throw, 10 Vups) Couch/Hamstring stretch, pigeon.

WORKOUT OF THE DAY:03.08.18

Warm up: 4oom easy jog, 10 leg swings, 10 jumping jacks, 10 walking lunges with twist, 10 russian baby makers, 10 pushups.

Run: 4 x 800m with a 2:00 min rest in between each 800m.

Cool Down: 3x( single leg deadlift on Bosu, 10 glute hip bridges (single leg), 10 dynamic side plank, 10 pushups on Bosu), couch/hamstring stretch, pigeon.