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Zone Fit Training


Stair master/Step Mill - 5 minutes



Barbell Deadlift—3 sets of 5 to 8 repetitions
Pull-ups—3 sets of 10 repetitions (or max effort repetitions)
Single Arm Dumbbell Rows—3 sets of 10 repetitions
Standing Barbell or EZ-Bar Biceps Curls—1 set of maximum repetitions



Complete 4 rounds of the following exercises:

Battle Ropes - 30 seconds
Pull-ups - 5 reps
Rower - 30 seconds
Inverted Rows - 10 reps

Earlier Event: December 10
Zone Fit Training
Later Event: December 12
Zone Fit Training