CFE Run Wod

WORKOUT OF THE DAY:3.13.18

Warm up: 2x( 20 high knee skipping, 10 each leg over under, 20 butt kick, 20 leg swings fwd and lateral, 10 walking lunge with twist) 30 sec jump rope drill, Samson/calf stretch, ankle rotations.

Run: 6 x 400m with 1:30 rest in between each interval. Do not deviate more than 3-5 sec on each interval.

Cool Down: 3x(15 cat/cow, 10 one legged glute bridges, 10 banded quadruped, 10 vups) Couch/Hamstring/Pigeon stretch.

WORKOUT OF THE DAY:3.15.18

Warm up: 500m easy row, 10 inch worm, 10 Russian baby makers, 10 side to side lunge, 10 reverse lunge, 10 jump squats, Samson stretch, calf stretch, ankle rotations.

Run: 5 x 800m with 2:00 rest between each interval. Do not deviate more than 3-5 sec on each interval.

Cool Down: 3x( 10 Russian twist on Bosu, 10 each way “stir the pot” on stability ball, 10 1 legged pushups on Bosu, 20 each fwd,bkwd, side to side banded monster walks.) Couch/hamstring/pigeon stretch.