A. Skill Warm-up:
3 sets, not for time:
Single-Arm Overhead DB Walking Lunges x 20 steps
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Bar Muscle-ups x 2-8 reps
B. In co-ed teams of 3, complete the following for time:
Athletes must change every 250 Meters and stay in order.
Time cap: 40-minutes