Skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 5 table hold to L-sit w/pause at each end 10-20 hollow arch swings (baby kips) + Every :60 for 12:00 (4 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: