给胸部穿上防弹衣：（热）212节奏墙壁俯卧撑25/2min50s,25/4min50s，（练）212节奏膝盖俯卧撑20/4min50s,18/4min50s,6/25s,212节奏墙壁俯卧撑6/25s,212节奏指力墙壁俯卧撑6/50s。
严正以待的脊柱：（热）212节奏短桥25/2min50s,25/4min50s.（练）212节奏直桥26/4min50s,26/4min50s,6/25s,212节奏短桥6/50s！
远程遥控装置：（热）212节奏全深蹲15/2min50s,窄距深蹲10/4min50s，（练）双脚屈膝地面提踵45/4min40s,45/4min40s,45/4min40s,45/25s，212节奏折刀深蹲6/25s,212节奏肩倒立深蹲6
最后已腹肌撕裂者结束