A. a0- Seated Calf Raise 100 x 3sets a1 - Deadbug 30x 3sets a2 - Calf Raise Hold a3 - Glut Bridge Hold(Single Leg) a4 - Split Squat Hold B. Run 2.2k (6:00) 5.4k (5:00~4:30) 2.2k (6:00)