“The MLK Muscle-Up Mile” by DB For Time: 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Ring Muscle Ups MRX Burpee Chest to Bar Pull-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′ Then 804m Row Core Development 1 min L-Sit on Floor, Rings or Parallettes 30 Hips Extensions 50 GHD Sit-Ups or Ab-mat Anchored (for time)
