중량 스쿼트

20, 30, 30, 40, 40, 50, 50, 40, 30, 20kg

20, 15, 10, 10, 10, 10, 10, 10, 10, 20개

6set

12kg 케틀벨 로우 20, 20, 20, 20, 20, 20개

풀업 5, 6, 7, 8, 9, 10개

윗몸일으키기 40, 30, 20, 20개