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22/4min50s,16/4min50s,8/25s，212节奏墙壁俯卧撑8/25s，212节奏指力墙壁俯卧撑5/50s！
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
最后腹肌撕裂者结束！