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Zone Fit Training

Warm-up

Stairmaster - 5 minutes

Strength

Barbell Deadlift—3 sets of 5 repetitions
Pull-ups—3 sets of 10 repetitions (or as many as possible)
Single Arm Dumbbell Rows—3 sets of 10 repetitions
Standing Barbell or EZ-Bar Biceps Curls—1 set AMRAP (as many reps as possible)

Circuit

Complete 3 rounds of the following circuit:

Treadmill (Run/Walk) - 1 minute
Rower - 1 minute
Spin/Assault Bike - 1 minute
Plank - 1 minute
Rest - 1 minute

Earlier Event: January 7
Zone Fit Training
Later Event: January 9
Zone Fit Training