“The MLK Muscle-Up Mile ” by DB
For Time: (35min cap)
805 meter Row
Then:
10 – 8 – 6 – 4 – 2 – 1
Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups
20 – 18 – 16 – 14 – 12 – 10
WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……1 MU & 10 WBs.)
Then:
804 meter Row
Core Development
2 Rounds/Sets NOT for Time:
30sec L-Sit on Floor, Rings or Parallettes
15 Barbell or Banded Good Mornings
30 Russian Twists
15 Butterfly Weighted Sit-ups
