幕鼓晨钟

20 minutes, walking and drills

32 minutes, circuits
skipping rope 185×7
step vault 2×7
swing 20×7, pull-ups 5×8

12 minutes, circuits
front kick 10×3, side kick 10×3
precision jump 1×6, kipup 1×6

22 minutes, circuits
pushups 10×5, handstands 10 s×5
forward roll 5×5, cartwheel 3×5
ground Kong vault 1 ×5

15 minutes, pull-ups
4×10, stretching between