1. Squat(90O): 50kg x 8r, rest 2’ x 2sets, 60kg x 8r, rest 2’ x 2sets, 70kg x 6r, one sets2. Bench Row: 90% (Eccentric) x 5r, rest 3’x 3sets3. Bench Press: 85% (Concentric) x 8r, rest 2’ x 4 sets4. Upright row: 15kg x 12r, rest 90”’ x 5sets5. One arms dumbbell row: about 25kg x 8r, rest 2’ x 4 sets5. Front Raise (seated position): 10p x 10r, rest 90” x 4sets6. Incline Kayak ergometer: 15 strokes each side, rest 90” x 4sets7. 15kg Squat High Jumping x 6r, rest 90’, x 5sets WT(二)1. Clean: 6r x 5, rest 90”2. One arm cable row: intensity: 13, power peak: 90%, rest 2’ x 4 sets3. Bench Press (fast): 40kg x 15r, rest 2’x 5sets4. High Jumping +15kg, 15r, rest 90” x 5 sets5. Front and side raise (seated position): 10p x 10r, rest 2’ x 5sets6. Hanging leg and hip raise x 20r, rest 2’x 67. Back Extension with 10kg x 20r, rest2’x 68. Rotation with 15kg on Swiss ball (one leg): 25r highest speed, rest90” x 6sets9. Incline Kayak ergometer: 15 strokes each side, rest 90” x 4sets Core1. Sleigh Pulling(fast): 15kg, rest 3’ x 5sets2. Boxing 30’, rest 1’ x 4sets3. Hanging leg and hip raise x 20r, rest 2’x 6sets4. Rotation throwing MD ball (7kg): 30r each side x 6sets (none rest)5. War rope: 30”, rest 3’ x 66. + 5kg Pull ups: 100