幕鼓晨钟

sprints
1.0 20 minutes walk drills
backward walk 100 steps×10
1.1 13 minutes
jogging 100 steps×2
skipping 30 steps×2
sprints 30 steps×3

2.0 10  minutes , gymnastics

Handstands 10 seconds×3, Forward rolls 3×3, backward rolls 3×3

3.0 14 minutes,  calisthenics

Skipping rope 105×7, pull-up 3×7