幕鼓晨钟

10 minutes, dynamic stretching
backwards, side step, and side crossover walk

26 minutes
jogging 100 m×8
running drills, 30 steps ×2×7 types

15 minutes
power running, 50 steps×5

20 minutes, walking

10 minutes
skipping rope 155×7

23 minutes
pull-ups,7,10,6,6,9