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Zone Fit Training

Warm-up

StairMaster/Stepmill - 5 minutes

Strength

Lat Pull-downs—3 sets of 8 repetitions
Dumbbell Single Arm Rows—3 sets of 8 repetitions
Barbell Bent-over Rows—3 sets of 8 repetitions
Pull-ups—3 sets of 5 repetitions

Circuit

Complete 5 rounds of the following exercises at 90% Max Heart Rate:

Cycling - 30 seconds
Inverted Rows - 30 seconds
Rower - 30 seconds

Earlier Event: December 17
Zone Fit Training
Later Event: December 19
Zone Fit Training