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Intermediate 8-Week Winter Sports Conditioning
Day 029 - Cardio/
Anaerobic
WU 10 min. High Steppers, Carioca, Backward Run, Shuffle Drill, Acceleration Drill, Lateral Bounds, Abs, Back Extensions. CD/Stretch 
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TODAY IS A SAQ DAY.
Head to the park, the track, or dirt trail; anyplace where you can find 40 to 50 yards of flat, obstacle-free terrain. Reminder: The emphasis is on the quality of the movement and using your muscles to do the work, rather than your joints.
WU 10 min.
Stretch major muscles; especially your hamstrings and quads. Then follow these drills in order. Take 30- to 45-second recovery breaks between new drills.
High Steppers 2x
Carioca 2x
Backward Run 2x
Shuffle Drill 2x
Acceleration Drill 3x
Lateral Bounds 3 x 40 yards each side
Abs
Crunches (1/40)
Reverse Curl (1/40)
Obliques (1/40)
Back Extensions (2/15+)
CD/Stretch
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