CFE Run Wod

WORKOUT OF THE DAY:4.3.18

Warm up: 2x( 20 skipping, 20 butt kicks, 20 carioca, 10 leg swings fwd and lateral) samson stretch, ankle rotations.

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

Cool Down: 3x( 10 ab wheel rollouts, 10 banded quadruped, 10 pushups on Bosu,10 vups)

WORKOUT OF THE DAY:4.5.18

Warm up:2x(4x50m as fwd,bkwd, high knee, butt kick) 10 leg swings fwd and lateral,10 over and under,samson stretch, ankle rotations.

Run: Sprint 200m, rest 10 sec, Tabata pushups 4 min 20/10, Sprint 200m, rest 10 sec, Tabata squats, Sprint 200m, rest 10 sec, Tabata situps,Sprint 200m.

Cool Down:3x(10 SLDL with DB on Bosu, 10 hip glute bridges, 10 back extensions, 10 push ups on Bosu)