“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**
