CONDITIONING ━━━━━━━━━━━━━━━━ Team of 2 with 설코 (4min ON / 1min OFF) × 2 Sets (40min) Zone 1 10 Burpee Broad Jumps 20 Dual DB / KB Deadlift Zone 2 Max Meter Run or Erg Zone 3 Plank Hold Wall Ball Unbroken Zone 4 Max Meter Run or Erg ━━━━━━━━━━━━━━━━ STRENGTH━━━━━━━━━ 🏋️ 기초 근력 — Foundation | Isometric + 안정화 | A0. Sled Push (heavy) 20Meter — 5 Sets A1. Dead Bug — 30× 3 Sets A2. Glute Bridge Hold (Single Leg) — (20s hold / 10s rest) × 4 Sets each A3. Split Squat Hold — (20s hold / 20s rest) × 4 Sets each ━━━━━━━━━━━━━━━━ 슬레드~~~ 레이스무게! 152kg