a. DB bench press 10 x 3sets 10(70lb) - 10(80lb) - 10(90lb) b. split DB Row(90lb)10 x 3sets c. every 2min x 10sets 15Cal Row + 15 Lateral row Burpee 1~5sets 1:20 6~7sets 1:30 8~9sets 15+10 (멘탈털림) 10set 1:20 d. 8K Treadmill Run (42:30) 2km (6:00 pace) 2km (5:37 pace) 2km (5:00 pace) 2km (4:37 pace)