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Zone Fit Training

Warm-up

Stairmaster - 5 minutes

Strength

Lat Pull-Downs—3 sets of 5 repetitions
Dumbbell Single Arm Rows—3 sets of 5 repetitions
Barbell Bent-over Rows—3 sets of 5 repetitions
Pull-ups—3 sets of AMRAP (as many reps as possible)

Cardio

Row - 2000m (75-80% max heart rate)

Earlier Event: December 3
Zone Fit Training
Later Event: December 5
Zone Fit Training