幕鼓晨钟

29 minutes, warmup
skipping rope, 732 reps, total, in 7 sets
jogging 100 m ×7
walking&dynamic stretching between

23 minutes
pull-ups , 9,8,8,7,7
walking & stretching between

20 minutes, walking

29 minutes
skipping rope, 732 reps, total, in 7 sets
bounding, 10 steps ×7
broad jumping, 10 steps ×7
walking& deep breathing between