CFE Run Wod

WORKOUT OF THE DAY:3.26.18

Warm up: 3 min easy row then:2x( 10 knee to chest, 10 over under, 10 Russian baby makers, 10 side to side lunges, Samson stretch, ankle rotations)

Run: 6 x 400m, rest either 1:00 or 100m easy jog or walk.

Cool Down: 3x( 10 push up on Bosu, 10 back extensions, 10 banded quadruped, 10 glute hip bridges), couch/hamstring stretch.

WORKOUT OF THE DAY:3.28.18

Warm up: 2x(4×50 fwd, bkwd, high knee, butt kick), 10 air squats, 10 pushups, 10 leg swings fwd and lateral, Samson stretch.

Run: 3 x 800m with an easy 100m in between each.

Cool Down: 3x( 10 SLDL with DB, 10 Vups, 10 glute hip bridges, 10 30 sec plank hold.) couch/hamstring stretch