Weekly Dose of Proactive Resilience Training - SOPs1
- devenjkennedy
- Mar 27
- 1 min read
Warm Up:
5 min @ comfortable pace on machine
5 min active mobilization of target muscles for today's workout
A) TEST 1
Coopers Test
Run 12 min for max distance
Walk as needed
Record how far you travelled
Record your strain level using scale 1-10
B) Goblet Squat
5 sets x 20 reps
build in weight over 5 sets to find your 20RM (20 rep max)
Tempo: C-0-X-1
C) Hand Release Push-Up
3 attempts to establish max push-ups in a row
Ensure proper form, stopping if you note form failing
Rest 3-4 minutes between sets
D) Front Elbow Plank
1 attempt to establish max time
E) Right Elbow Plank
1 attempt to establish max time
F) Left Elbow Plank
1 attempt to establish max time
Cooldown:
10 minutes of mobility work
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