W-UP 200*3 ①FR,@3' ②IM,@3'10 ③CHO,@3'20
W-UP 50*4 CHO @1' 25FORM-H
S 100*4*3 FR HYP1/3 EN1/2 @1'20/1'15/1'15/1'10
LOOSEN 100
K (50*2 @1' + 50*4 @50/50/45/1')*2 1S=FR,2S=CHO
S 200*1 FR HYP1/3 FORM @2'40
S 200*1 IM @2'50
S 50*4 S1 DES @55 ~EN2
DOWN 400
TOTAL 4500M
W-UP 50*4 CHO @1' 25FORM-H
S 100*4*3 FR HYP1/3 EN1/2 @1'20/1'15/1'15/1'10
LOOSEN 100
K (50*2 @1' + 50*4 @50/50/45/1')*2 1S=FR,2S=CHO
S 200*1 FR HYP1/3 FORM @2'40
S 200*1 IM @2'50
S 50*4 S1 DES @55 ~EN2
DOWN 400
TOTAL 4500M