背/拉
pull up 低階/12 rep +抗力球旋轉/ 10 rep x 3 round
槓鈴划船 28KG/10 rep+抗力球腳後抬 10 rep X 3 round
滑輪下拉(背) 10 rep +彈力繩前推(背) 15 rep X 3 round
TRX 低姿划船 10 rep 3 round