CFE Run Wod

WORKOUT OF THE DAY.5.1.18

Warm up: 10 jumping jacks, 10 walking lunges, 10 air squats, 10 side to side lunges, samson stretch, calf stretch, ankle rotations.

Run: “Tosh” 3 x (200m + 400m + 600m) Rest the exact time it takes you to do each interval in each set. EX: run 200m in 35 sec, rest 35 sec.

Cool Down: 3x( 14 glute hip bridge, 14 quadruped, 14 push up on Bosu, 20 russian twist with ball on Bosu) Couch stretch, hamstring stretch.

WORKOUT OF THE DAY5.3.18

Warm up: 2x(4x50m) as fwd,bkwd, high knee, butt kick. 10 leg swings fwd and lateral, 10 reverse lunges, 10 carioca each way, 10 baby russian makers, samson/calf stretch. ankle rotations.

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

Cool Down: 3x( 10 glute hip bridges, 10 single leg deadlifts with DB, 10 vups, 10 back extensions.