CFE Run Wod

WORKOUT OF THE DAY:3.20.18

Warm up: 2 minute jump rope drill, 10 leg swings fwd and lateral, 10 russian baby makers, 10 side to side lunges, 10 mountain climbers, samson/calf stretch, ankle rotations.

Run: 6x400m with 50m walk recovery in between each.

Cool Down: 3x( 10 dynamic side plank, 10 quadruped, 10 pushups on Bosu, 10 back extensions, 10 SLDL on Bosu) Couch/hamstring stretch.

WORKOUT OF THE DAY:3.22.18

Warm up: 500m easy row, 10 air squats, 10 reverse lunges, 10 high knee, 10 butt kick, 10 carioca each way, 10 over under each way, samson stretch.

Run: 5×800 with 2:oo rest in between

Cool Down: 3x(10 ab wheel rollout, 10 russian twist on Bosu, 10 glute hip bridges, 10 vups) couch/hamstring stretch.