<![CDATA[
<div class="figure-img" data-ke-type="image" data-ke-style="alignCenter" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/1XVUf/bbe2ede8c5d0c6da79f1e7e7ea8e89d43ac78372" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/1XVUf/bbe2ede8c5d0c6da79f1e7e7ea8e89d43ac78372" data-origin-width="750" data-origin-height="1334"></div><p><span style="color: #333333;">stations: 18</span></p><p><span style="color: #333333;">pods: 6 (3 combo stations per pod)</span></p><p><span style="color: #333333;">laps: 2</span></p><p><span style="color: #333333;">sets: 1</span></p><p><span style="color: #333333;">timing:</span></p><p><span style="color: #333333;">lap 1: 55” work 20” rest</span></p><p><span style="color: #333333;">lap 2: 25” work 15” rest</span></p><ol style="list-style-type: decimal;" data-ke-list-type="decimal"><li><p><span style="color: #333333;">bike erg seated</span></p></li><li><p><span style="color: #333333;">deadball over shoulder throw</span></p></li><li><p><span style="color: #333333;">plate crunch & press</span></p></li><li><p><span style="color: #333333;">balance trainer crossovers</span></p></li><li><p><span style="color: #333333;">dumbbell renegade row with rotation</span></p></li><li><p><span style="color: #333333;">bicycle ab crunch</span></p></li><li><p><span style="color: #333333;">dumbbell overhead swing + push press</span></p></li><li><p><span style="color: #333333;">dumbbell switch hold march</span></p></li><li><p><span style="color: #333333;">heel touch</span></p></li><li><p><span style="color: #333333;">10x high knees + 2x prisoner squats</span></p></li><li><p><span style="color: #333333;">medicine ball forward lunge with twist</span></p></li><li><p><span style="color: #333333;">slides pike</span></p></li><li><p><span style="color: #333333;">row erg</span></p></li><li><p><span style="color: #333333;">dumbbell single squat & press</span></p></li><li><p><span style="color: #333333;">siss ball alphabets</span></p></li><li><p><span style="color: #333333;">5 ybell squats + 2bw jump squats</span></p></li><li><p><span style="color: #333333;">kettlebell clean single leg reverse lunge</span></p></li><li><p><span style="color: #333333;">windscreen wipers</span></p></li></ol><p> </p><p> </p><p><span style="color: #333333;">siss ball alphabets</span></p><p>짐볼에 플랭크자세로 흔들흔들 거리는 운동인데 이름에 왜 알파벳이 들어가는걸까..?</p>
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✨️오늘의 운동 기록 ✨️
F45 Friday 2.7: The Joker
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25.02.07 10:47
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