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Advanced 8-Week Winter Sports Conditioning
Day 044 - Core Strength/
Aerobic
WU 10 min. Ab Routine, Back Extensions, Decline Push-Up, Reverse Fly, Military Press, Pull-Up, Biceps Curl, Triceps Dip, Cardio for 30 to 40 min. @ RPE 7.5-8. CD/Stretch 
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TODAY IS A STRENGTH AND AEROBIC DAY. Follow the routine in the order listed. Complete reps of each exercise before proceeeding to next. Take 20 seconds rest between reps.
WU 10 min.
Ab Routine
Bicycle 20-18-16-14-12-10-8
Oblique Crunches 20-18-16-14-12-10-8
Crunches 20-18-16-14-12-10-8
Reverse Curl 20-18-16-14-12-10-8
Back Extensions 20-18-16-14-12-10-8
Decline Push-Up (2/25)
Pull-Up (2/max.)
Triceps Dip (2/25)
Cardio for 30 to 40 min., RPE 7.5-8
CD/Stretch
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