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Zone Fit Training

Warm-up

Stairmaster - 5 minutes

Strength

Lat Pull-downs—3 sets of 5 repetitions
Bench Dips —3 sets of 8 repetitions
Barbell Bent-over Rows—3 sets of 5 repetitions
Pull-ups—3 sets of AMRAP (as many reps as possible)

Circuit

Repeat the following circuit for 10 minutes:

Treadmill - 200m (Max Effort)
Pushups - AMRAP

Earlier Event: November 5
Zone Fit Training
Later Event: November 7
Zone Fit Training