幕鼓晨钟

Power skipping
explosive, light, alive

12 minutes, dynamic stretching
5 minutes, kicks
front 10×3, side 10×3
26 minutes, circuits
pushups 10×5
bear walk 30 steps ×5
handstands 10 s ×5
forward roll 5×5

10 minutes power skipping
30 steps ×6
3 minutes cartwheel
1×8

33 minutes, circuits
skipping rope 185×7
pull-ups 6×8
step vault 6 ×6
precision jump 1×6