“The MLK Muscle-Up Mile ” by DB
For Time: (35min cap)
805meter Row
Then
10 – 8 – 6 – 4 – 2 – 1
Muscle-Ups (Ring) MRX Burpee Chest to Bar
20 – 18 – 16 – 14 – 12 – 10
WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
804meter Row
Core Development
30sec L-Sit on Floor, Rings or Parallettes
15 Barbell or Banded Good Mornings
30 Russian Twists
15 Butterfly Weighted Sit-ups
*Repeat in Reverse Order*
