CFE Run Wod
Warm up: 2x(4×50 fwd, bkwd, high knee, butt kick), 10 leg swings fwd and lateral, 10 over under each way, 10 inch warm to up dog, samson/calf stretch, ankle rotations.
Run: 12 box jumps, 12 air squats, 12 pushups, run 200m, 10 bj, 10 air squats, 10 pushups, run 400m, 8 bj, 8 air squats, 8 pushups, run 600m, 6 bj, 6 air squats, 6 push ups, run 800.
Cool Down: 3x( 12 push up on Bosu, 12 ab wheel rollouts, 12 russian twist on Bosu, 12 glute hip bridge) couch/hamstring stretch.
WORKOUT OF THE DAY:4.12.18
Warm up: 2 min jump rope, Tabata as: air squats, walking lunges, jumping jacks, mountain climbers. samson, ankle, calf stretch.
Run: 20 rounds of 30 sec on, 10 sec off.
Cool Down: 3x( 12 glute hip bridge, 30 sec dynamic side plank, 12 vups, 10 each way banded walk)