W-UP 400*1 @7'30 SKPS
W-UP 50*4 @55 FORM
W-UP 50*4 @50 FORM
W-UP 50*4 @45 FORM
K 400*1 @7' IM
K 100*3*2 @1'55/1'45/1'35 FR
*上記2SET
K 50*6 @1'15 壁K 10秒HARD + 12.5UW-HARD
TUBE-ASSIST
DRILL 50*6 @1'15
DOWN 50*4 @1'
TOTAL 3900M+α
W-UP 50*4 @55 FORM
W-UP 50*4 @50 FORM
W-UP 50*4 @45 FORM
K 400*1 @7' IM
K 100*3*2 @1'55/1'45/1'35 FR
*上記2SET
K 50*6 @1'15 壁K 10秒HARD + 12.5UW-HARD
TUBE-ASSIST
DRILL 50*6 @1'15
DOWN 50*4 @1'
TOTAL 3900M+α