Week 3 - Dose of Proactive Resilience Training - SOPs 3

Warm Up:

5 min @ comfortable pace on machine

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

A) Run

15 min total time:

2 min run

1 min walk

repeat until 15 min completed

• Record strain level to complete using scale 1-10

  
  

B) Incline Dumbbell Bench Press

3 sets x 12 reps

• building in weight per set

• Tempo: 3-1-X-1

• Rest 2 min between sets

C) Single Arm Dumbbell Kickbacks

3 sets x 12 reps per arm

• building in weight per set

• Last few reps of last set should be close to failure

D) Top Down Bent Over Dumbbell Row

3 sets x 10 reps per arm

• Tempo: C-1-C-1

• Rest 1-2 min between sets

Cooldown:

10 minutes of mobility work

• Thread the Needle

• Half Pigeon

• Puppy Dog

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