幕鼓晨钟

30 minutes. warmup
skipping rope, 732 reps, total, 7 sets
jogging 100 m × 7
running drills between

10 minutes. walking

26 minutes
pull-ups, 8,9,6,6,7
power running, 100n × 4
skipping rope, 750 reps, total, 4 sets

10 minutes, walking

18 minutes
pull-ups, 6,8,6,7,7
stretches between