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Zone Fit Training


Treadmill - 5 minutes


Standing Dumbbell Shoulder Press—3 sets of 8 repetitions
Incline Dumbbell Chest Flies—3 sets of 8 repetitions
Push-ups—3 sets of AMRAP (as many reps as possible)
- Take a 1 to 2 minute rest between sets


Complete the following superset 3 times for the following repetitions - 21,15,9.

Dumbbell Squat Thrusters
Medicine Ball Slams

(For example, begin with 21 Squat Thrusters followed immediately by 21 Ball Slams. When finished, switch back and do 15 Squat Thusters, followed by 15 Ball Slams with little rest in between. Finish with 9 repetitions of each.)

Earlier Event: December 14
Zone Fit Training
Later Event: December 18
Zone Fit Training