“The MLK Muscle-Up Mile ” by DB
For Time:
805meter Row
Then
10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups
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
2 Rounds/Sets NOT for Time:
30sec L-Sit on Floor, Rings or Parallettes
15 Hip Extensions
15 Right Side WallBall Throws to Wall
15 Left Side WallBall Throws to Wall
15 GHD Sit-ups or Ab-mat Anchored
