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8-Week Outdoor Fitness Program
Day 030 - Circuit Training
Circuit Training: WU, One-legged lunges, Pull ups, Push ups, Triceps dips, Crunches, Erectors-Up&twist, Run @ RPE 7.5 
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TODAY IS A CIRCUIT TRAINING DAY FOR MUSCULAR ENDURANCE.
After your 10-min. WU begin the exercises in order listed. Perform each exercise slowly and continuously for one minute, followed by a 30-second recovery period of active rest (walking). Run through the circuit twice, followed by a 20 min. run.
1 Minute for each exercise
--One-Legged Lunge (1 min. per leg)
--Commando pull ups
--One-legged dips (1 min. per leg): Stand on one leg with the other leg held up and out in front of you. Position your hands in front of you, palms together and slowly bend your support leg to 45-degrees while weighting the heel of the foot. Hold for a count, and slowly return to start without locking the knee. This is an exercise to train proprioceptive and kinesthetic awareness, and most effective when performed slowly. --Push ups
--Triceps dips
--Crunches (2 min.)
--Erectors Up & Twist (2 min.): Same as a back extension, only after you've lifted your chest off the ground, tilt your elbow until it touches the ground, come back to center and lower. Repeat and alternate sides.
Repeat the entire circuit.
Run 30 min RPE 7-7.5
CD/Stretch
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