운동시간 : 1시간 30분
| Workout | Pos.(Main) | Pos.(Sub) | Reps | Rest |
| Pull up | Uneven |
| 3 | 60 |
| Full | Wide | 10 | 60 |
|
| Std. | 7 | 60 |
|
| Close | 6 | 60 |
|
| Wide | 6 | 60 |
|
| Std. | 5 | 60 |
|
| Close | 5 | 60 |
|
| Wide | 5 | 60 |
|
| Std. | 4 | 60 |
|
| Close | 5 | 180 |
| Push up | Lever |
| 5 | 60 |
|
|
| 5 | 60 |
|
|
| 4 | 60 |
|
|
| 4 | 60 |
|
|
| 3 | 60 |
| Pseudo Planche
|
| 5 | 60 |
|
|
| 5 | 60 |
|
|
| 5 | 60 |
|
|
| 5 | 60 |
|
|
| 4 | 60 |
| Pull up | Full | Close | 8 | 60 |
|
| Std. | 7 | 60 |
|
| Wide | 6 | 60 |
|
| Close | 5 | 60 |
|
| Std. | 5 | 60 |
|
| Wide | 5 | 180 |
| Push up | Full | Wide | 20 | 60 |
|
| Std. | 20 | 60 |
|
| Close | 10 | 60 |
|
| Wide | 20 | 60 |
|
| Std. | 15 | 60 |
|
| Wide | 15 | 60 |
|
| Std. | 15 | 60 |
|
| Wide | 10 | 60 |
|
| Std. | 10 | 60 |
| Hanging | One Arm |
| 10s | 60 |
| Pair |
| 40s | 60 |
|
|
| 40s | 60 |
|
|
| 35s | 60 |
|
|
| 35s |
|
이것저것 많이 시도하다보니 운동시간이 모자라네요.
다들 득근하십쇼~
