W11D3-수 a. 10Km Run(무동력트레드밀,57min) b. Bench Press(185lbs)x4sets 10-10-9-7 c. DB shoulder press(12.5k)x6sets 12-12-12-10-10-10 d. EMOM 10 7~ 5 reps DB Hammer Curl(15kg) e. AMRAP20 20Cal Row 20-40-60-... Farmers Carry(24kg KB) = 140m 까지