IR（1k x 9, jog 2.5-3)
定3set 強度

1st set : 1k x 3 (3:37-3:33) jog 2mins
2nd set: 1k x 3 (3:30-3:33 jog 2.5mins
Super set:1k x3(3:25-3:29) jog 3mins