For time:

30 Muscle Up 

In case you missed the key takeaway from yesterday's blog post, the most important thing you can do for your health/fitness is to keep showing up.

Don't take that week off, stop looking for excuses to rest, just show up today. Then show up again tomorrow. The more often you do that, the better off you'll be.

There's no magic formula, there's no secret sauce.

The magic formula is consistency and the secret sauce is hard work.