a.W16D1 - 월 am - 10km Run (60min) pm - (1min on / 2min off) x 12set - Cal Row - Underhand Sled Push (Heavy Drive) - Walking Lunge - Wall Ball Shot (20/14lb @ 10/9ft) 30cal / 30M / 34 / 30 29cal / 30M / 32 / 30 28cal / 30M / 34 / 30