3SEP

Week 5
We're going to start introducing those elements of the RPAT no one wants to practice, but are the easiest to max on points, once you put in the work. Get your name on the board!!

Warm Up:
Explosive Jump - land in quarter squat with hands by your side 3x8
Lateral Lunge 3x8per side
High Knees - balance on one foot at a time and focus on bringing your knee to your chest 4x10
Dive Bombers 3x10 

Strength:
BS 4x10 (Increase weight from beginning of program by 5kg)
BW Lunges 4x200m
Reverse Hypers 4x8

METCON:
30 AMRAP
200m Shuttle Sprint (25m) :30 Rest
20xBox Jump Over "20
20xHand Release Push Up

Recovery:
Optional Stretch