幕鼓晨钟

40 minutes, walk drills

2 minutes, power running, 4×100 m

Push 

6 minutes,  bear walk 30 steps×5

11 minutes, pushups 13×5

5 minutes, handstands 10 s ×4

3 minutes, cartwheel 1×8

2  minutes rolls , Forward 5 , backward 5

18 minutes, skipping rope 185×7

22 minutes pull-ups 5×10 sets