251021 A. Strength For Quality; Back Squat + Sumo Deadlift @rpe 6~8+ 10 - 8 - 6 - 4 - 2 (125lb고정) ✅ 무게 고정 @ 40~60% of 1RM (고정) ✅ 백스퀏,스모데드 같은 무게로 설정 B. Conditioning – AMRAP Intervals AMRAP 1:30 × 8 Sets * 15/12 Cal Erg * Max Lateral Row Burpee
 Rest 1:30 Between Sets (15/14/14/13/15/15/13/12) C. EMOM 10 5 St CTB D. 40min Bike Erg