今天一去跑步機客滿 先做核心~
core train:
Plank 60s*3
side plank 30s/each side
superman 3s*10/each side

warm up:
10~12 10:00

interval:
14 3:00
15 2:00
15 1:30
15 1:30
15 1:00
15 1:00
15.3 1:00

cool down:
10 03:00
12 05:00
10 03:00