1, get up at 5: 30 in the morning, each person adds 20 kilograms and runs 5000 meters.

2, 8:00 training hook ladder up and down 300 times. Cross 30 meters of barbed wire and make 300 trips back and forth.

3. Go to the gym 10:00: 15 kg dumbbell lift 150 times, pull 100 times, arm stick.

100.

4. 13:30 Body training: Hold ak47 horizontally and hang a brick with a rope at the muzzle.

Stay in the sun for two hours.

5. 16:00, practice shooting 1 hour, and then practice handstand, Sanda and hard qigong.

6. Half an hour after dinner, continue to carry 20 kilograms and run 5000 meters.

Swimming training once every 7 or 3 days: wear thick military uniforms and liberation shoes to swim 5000 in one breath.

rice.

China triathlon once every 8 or 5 days: run 2000m with load, swim 2000m and ride.

Bicycle is 2000 meters.

9, 7 days, 25 kilometers and 30 kilograms cross-country marching training.

10 and 15 days skydiving training: jump from an altitude of 8000m.

12, once every 30 days, eat food for 3 days, live in the wild for 7 days, ok.

The troops are as long as 1000 kilometers, and they have to carry guns, ammunition and survival materials on their backs, and they have to carry out the approval of their superiors on the way.

Prepare for drills such as breakthrough, anti-breakthrough, reconnaissance of enemy situation and cliff climbing. Load-bearing long-distance running 25

Run 5 kilometers per minute:

Do more than 200 single parallel bars exercises;

The 400m obstacle shall not exceed 1 min for 45 seconds.