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8-Week Outdoor Fitness Program
Day 037 - Circuit Training
Circuit Training: WU, Push-ups, Chin-ups, Reverse curl, Diamond push ups, Triceps dips, Reverse lunge w/biceps curl, Crunches, Erectors- 3 min. hold, Run @ RPE 7.5, CD/Stretch 
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TODAY'S WORKOUT WILL BE AN ENDURANCE CIRCUIT THAT WILL FOCUS PRIMARILY ON YOUR UPPER BODY, WITH SOME CORE WORK SPRINKLED IN.
WU 10 min.
Move your shoulders, elbows and wrists through Range of Motion (ROM) to juice up your joints.
Circuit
--Start with 20 Squat thrusts and move quickly from station to station allowing only 30 seconds of active recovery between sets.
--Push-ups (1/25): If they're starting to get too easy, try doing decline push-ups. Place your feet on an object 12-24 inches above the level of your hands. --Close-grip chin-ups (1/15+) --Crunches (1/100)
--Reverse curl combo (1/25): With legs straight and elbows wide, lift your hips and torso up in a crunch, then rotate your left shoulder toward your right knee, come back to center and lower. Repeat, alternating sides. --Diamond push up (1/25) --Low back erectors (3-min hold): Lie facedown on a bench or grass, with your head in line with your spine, arms out to the side and legs just beyond shoulder-width apart, lift your legs and chest off the ground, as if you're skydiving. Hold the position, working up to 3 minutes. --Triceps dip (1/25) --Reverse lunge w/biceps curl (1/25) --Crunches (1/100)
Repeat Circuit
Run 20 min. RPE 7.5
CD/Stretch
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