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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:

Rower - 200m (Max Effort)
Pull-ups - AMRAP

Earlier Event: December 31
Zone Fit Training
Later Event: January 2
Zone Fit Training