Week 2 - Dose of Proactive Resilience Training - SOPs 2

Warm Up:

5 min @ comfortable pace on machine

5 min active mobilization of target muscles for today's workout

A) Dumbbell Crush Press

• 3 sets x 10 reps

• building weight per set

  
  

B) Bent Over Dumbbell Row

3 sets x 10 reps

• building in weight per set

• Tempo: 3-1-C-1

C) Seated Alternating Arnold Dumbbell Press

3 sets x 10 reps

• building in weight per set

• Ensure proper form, stopping if you note form failing

D) Single Arm Kettlebell Suitcase Squat

3 sets x 5 reps per arm

• Use a medball or bench if struggling with ROM

E) TEST 2

Max Burpees in 1 minute

• 1 attempt to establish max reps

Cooldown:

10 minutes of mobility work

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