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Intermediate 8-Week Winter Sports Conditioning
Day 030 - Strength Training
and Cardio
WU 10 min. Push-Ups,, Upright Row, Combo Crunch, Diamond Push-Up, Reverse Lunge with Biceps Curl, Triceps Dip, Lower Back Erectors,
Crunches. Repeat. Run for 20 min. @ RPE 7.5. CD/Stretch 
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TODAY'S WORKOUT WILL BE AN ENDURANCE CIRCUIT THAT WILL FOCUS PRIMARILY ON YOUR UPPER BODY, WITH SOME CORE WORK MIXED IN.
WU 10 min.
Move your shoulders, elbows and wrists through ROM to juice up your joints. Start with 20 Squat Thrusts and move quickly from station to station allowing only 30 seconds of active recovery between sets.
Part I:
Push-Ups (1/20)
Upright Row (1/20)
Combo Crunch (1/75)
Diamond Push-Up (1/15)
Reverse Lunge with Biceps Curl (1/20)
Triceps Dip (1/20)
Lower Back Erectors (1 to 3-min. hold, according to your current ability)
Crunches (1/75)
Part II:
Repeat Part I
Part III:
Run for 20 min., RPE 7.5
CD/Stretch
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