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Advanced 8-Week Winter Sports Conditioning
Day 037 - Core Strength/
Aerobic
WU 10 min. Ab Routine, Decline Push-Ups, Reverse Fly, Military Press, Pull-Ups, Biceps Curls, Triceps Dips, Cardio for 20 to 30 min. @ RPE 7.5-8. CD/Stretch 
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TODAY IS AN ENDURANCE-STRENGTH AND AEROBIC DAY. This workout will focus on core strength and upper body. Perform each set slowly with emphasis on control.
WU 10 min.
Follow the routine outlined in order.
Ab Routine
Crunches 20-18-16-14-12-10-8
Slow Bike 20-18-16-14-12-10-8
Keep your low back flat, against the ground. Keep your legs off the ground and twist your right elbow to your left knee and then alternate with your left elbow meeting your right knee. One full set, right and left equals one count.
Reverse Curls 20-18-16-14-12-10-8
Oblique Crunches 20-18-16-14-12-10-8
Put your right ankle over your left knee and curl your left elbow to your right knee. Repeat on the other side.
Back Extensions 20-18-16-14-10-8
Decline Push-Ups (1/1 min.)
Pull-Ups (1/30 sec. or hang for duration)
Triceps Dips (1/1 min.)
Cardio for 20 to 30 min., PRE 7.5-8
CD/Stretch
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