4sets 3 Bench Press 165-165-175-175lb 12 Seated Biceps curl + Shoulder press 10kg Rest 3:00 Between the Sets 3sets 5 weighted Strict Pull Up 20lb 월볼 Rest 20sec 7~10 Strict Pull Up Rest 2:30 Between the Sets 3sets 10 Dual Kettlebell Seal Row 24kg 12~15 DB Rear Delt Raise 4Rounds Fortime: 24cal Bike 15 OHS 50ft HSW 12:15 3km 트레드밀도 완!