Monday, January 20 2025

“The MLK Muscle-Up Mile “ by DB

For Time: (35min cap)

805m 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……1MU & 10 WBs.)

Then

804m Row

**Compare to Jan 15, 2024; Jan 16, 2023; Jan 17, 2022; Jan 18, 2021; Jan 20, 2020; Jan 21, 2019; Jan 15, 2018; Jan 16, 2017**

Core, Chest & Guns Development

10 Dumbbell/Kettlebell Renegade Rows

10 Dumbbell/Kettlebell Curls

10 Dumbbell/Kettlebell Bench Press

10 Reverse Rower Tucks

10 Dumbbell/Kettlebell Hammer Curls

**Repeat Backwards**