“The MLK Muscle-Up Mile ” by DB
For Time:
805m Row
Then
10 – 8 – 6 – 4 – 2 – 1
Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10
WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′
Then
804m Row
Core Development
2 Rounds/Sets NOT for Time:
30sec L-Sit on Floor, Rings or Parallettes
15 Hip Extensions
30 Russian Twists with WallBall or Kettlebell
15 GHD Sit-ups or Ab-mat Anchored
