(1) 負重深蹲 (15 kg) +負重登階 (20 lb) 50 sec x 4 cycle (2) TRX 伏地挺身+ 啞鈴高舉(20 lb) 50 sec x 4 cycle (3) 捲腹+登山者式 50 sec x 4 cycle (4) TRX pull up + 彈力帶橫移跨步跳50 sec x 4 cycle