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Intermediate 8-Week Winter Sports Conditioning
Day 031 - Cardio/
Anaerobic
WU 10 min. Run for 30 min.@ RPE 7-9 CD/Stretch, Abs 
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TODAY IS A CARDIO DAY WHERE YOU WILL INCORPORATE HILLS TO ELEVATE YOUR HEART RATE.
WU 10 min.
Run for 30 min., RPE 7-9*
Your run today should be on flat terrain. About midway, run up a hill for about 30 seconds then turn around and recover on the way back down the hill. Repeat 3 times. Continue to run back on flat terrain.
CD/Stretch (Especially hamstrings, quads, and calves)
Abs
Crunches (1/50)
Oblique Crunches (1/50)
Reverse Curl (1/50)
Combo Crunch (1/50)
*Flat terrain RPE 7, hill work RPE 8.5-9
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