10 Lateral lunges
10 Lunge steps
10 Pass throughs
10 Banded Pull aparts
18 Min time cap to go as far as possible
when you finish your set of push ups take off on a 30M sprint
Front squats 185/115
OVHD squats 135/95
If you are interested in the competitive program, look at lvl 2 and access the skill requirement and see if you are lacking.
OVHD-Work on keeping upright torso and correct depth, pick a weight that is moveable.
HSPU- If it is a strength issue grab some heavy KB’s and perform a seated press, If it is a technique issue work on doing a HSPU from an abmat.
Max muscle ups in 5 min