• running : 600pace, 5km • warm up (walking lunge) : 1×15, 15, 15 // rest 60s • split squat : 30kg, 40, 50 × 15, 15, 15 / 60 55kg × 10, 10 // rest 60s • nordic extension : 1×10, 10, 3(fail) // rest 60s • nordic curl : 1×10,10,10 • jump squat : 1×10,10,10