오전 Team of 2 AMRAP 20‘ (I go You go) 4 Devill Press 8 Pull Up 12 V-Up 16 DB Snatch 오후. (단위: lb) 1. (Power)Pendlay Row •힘들면 끊어서.. •25*2+45 *8회/ 35*2+45 *8회/ 45*2+45 *8회/ 55*2+45 *8회/ 55*2+45 *8회/ 55*2+45 *8회 2. DB Bench Press •팔 접었을 때 잠시 홀드.. •10*2 *30회/ 15*2 *20회/ 17.5*2 *20회/ 20*2 *15회 3. DB Shoulder Press •10*2 *28회/ 12.5*2 *20회/ 15*2 *13회/ 17.5*2 *8회 4. AMRAP 2'30" (+2'30" rest) * 4sets •Assault bike 15 cals (ㅈㄴ힘듬) •Rowing machine 15 cals •MAX Shuttle run