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Intermediate 8-Week Winter Sports Conditioning
Day 023 - Strength Training
and Cardio
WU 10 min. Squat Thrusts, Squats, Push Ups, Upright Row, Combo Crunch, Reverse Lunge, Diamond Pushups, Triceps Dips, Low-Back Erectors. CD/Stretch 
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TODAY'S WORKOUT WILL BE AN ENDURANCE CIRCUIT. The focus is primarily on your upper body, with some core work mixed in.
WU 10 min. Go through the circuit twice. Work up to 15-20 reps per station, unless otherwise specified.
Squat Thrusts (1/15) Push-Ups
Upright Row
Combo Crunch (1/50): 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; alternate sides.
Diamond Push-Up (1/12)
Place your hands close together.
Reverse Lunge: From a standing position, step back, lower your hips until your front thigh is parallel to the ground and your knee is at a 90-degree angle. Push off your back toes to get back to start position.
Triceps Dips
Lower Back Erectors (up to 2-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 2 minutes.
Crunches (1/50)
Run for 20 min., RPE 7.5
CD/Stretch
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