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Zone Fit Training

Warm-up

Treadmill - 2.5 minutes
Rower - 2.5 minutes

Strength

Standing Dumbbell Shoulder Press—3 sets of 5 repetitions
Dumbbell Push-Press—3 sets of 10 repetitions
Dumbbell Shrugs—3 sets of 8 repetitions

Cardio

Repeat the following exercise 4 times:

Spinning/Assault bike - 1 minute (Max heart rate)
*1 minute of rest/recovery after each round

Earlier Event: November 30
Zone Fit Training
Later Event: December 4
Zone Fit Training