幕鼓晨钟

sprints
1.0 15 minutes walk drills
1.1 15 minutes running drills
1.2 11 minutes
bear walk 30 steps×3
handstans 10 s×3
forward rolls 5×3
1.3 11 minutes
sprints 50 steps×5
1.4 4 minutes
cartwheel 1×8

28 minutes,
skipping rope 185×7
pull-ups 4×7
backward walk 50steps×7