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Advanced 8-Week Winter Sports Conditioning
Day 041 - Endurance Strength Training/
Anaerobic
WU 10 min. One-legged Lunge, Calf Raises, Lateral Skip, Triceps Dip, Push-Ups, Tuck Jumps, Squats, Back Extensions, Stair Hops, Reverse Curls, Oblique Crunches. Hill Run. CD/Stretch 
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TODAY IS A TOTAL-BODY DAY. You're training for endurance and fast-twitch muscle strength.
Spend 60 seconds per strength station and 30 seconds for recovery; up to 3 minutes per cardio station and 1 minute for recovery. Move quickly from exercise to exercise.
WU 10 min.
Go through circuit twice:
One-legged Lunge
Calf Raises
Lateral Skips (3 min.)
Triceps Dip
Push-Ups
Tuck Jumps (3 x 1 min./1 min. rest)
Squats
Back Extensions
Stair Hops (3 x 1min./1 min. rest)
Reverse Curls
Oblique Crunches (90 sec. each side)
Hill Run (3 min.)
CD/Stretch
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