幕鼓晨钟

sprints
1.0 21 minutes
skipping rope 185×7
1.1 17 minutes pushing
pushups 14×5
bear walk 30 steps×4
handstands 10 s×4
1.2 sprints 18 minutes
power run 100m ×4
sprints 50 steps×4
1.3 6 minutes
cartwheel 5, rolls 10

2.0 16 minutes
pull-ups 5×10
stretching between

3.0 12 minutes
skipping rope 185×7