At 8:00, train the hook ladder up and down 300 times. 300 trips to and from 30 meters of barbed wire;
Go to the gym 10:00: 15 kg dumbbell lift 150, stretcher 100, arm stick100;
13:30 body exposure prevention training: hold ak47 horizontally, hang a brick with a rope at the muzzle, and stand still for 2 hours;
16:00 practice shooting 1 hour, and then practice the upside down "high jump backwards 1". 5 meters, heavy back playing concrete, Sanda, hard qigong, etc.
Half an hour after dinner, continue to run 5000 meters with a load of 20 kilograms, which is equivalent to 12 of the conventional 400-meter runway. 5 laps ";
Swimming training once every three days: wearing thick military uniforms and liberation shoes to swim 5000 meters in one breath, "50 round trips are equivalent to 100 meters of regular lanes";
China triathlon once every five days: running 2000 meters with load, swimming 2000 meters and cycling 2000 meters;
7 days, 25 kilometers and 30 kilograms cross-country marching training;
15 days skydiving training: jump from an altitude of 8000m;
Conduct field survival training every 30 days.