W-UP 200*1 FR @3'
W-UP 50*8 IMO @50
W-UP 100*2 S1 @1'50 FORM
K 50*2 DRILL @1'15
K 50*1 FORM @1'
K 50*3 DES @1'
*上記を2SET
P 50*8 25SCULL/25FORM @1'10
LOOSEN 100
S 100*1 DRILL @2'
S 50*1 FORM @55
S 50*1 DRILL @1'
S 100*1 FORM @2'
*上記を3SET
TUBE-ASSIST
DOWN 400
TOTAL 3200M
W-UP 50*8 IMO @50
W-UP 100*2 S1 @1'50 FORM
K 50*2 DRILL @1'15
K 50*1 FORM @1'
K 50*3 DES @1'
*上記を2SET
P 50*8 25SCULL/25FORM @1'10
LOOSEN 100
S 100*1 DRILL @2'
S 50*1 FORM @55
S 50*1 DRILL @1'
S 100*1 FORM @2'
*上記を3SET
TUBE-ASSIST
DOWN 400
TOTAL 3200M