Week 6 - Dose of Proactive Resilience Training - SOPs 6

Warm Up:

5 min @ comfortable pace on machine

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

A) Kettlebell Deadlift

• 5 sets x 12 reps

  Set 1&2 @ building weight

  Set 3-5 @ same weight

  
  
  
  

B) Bosu Kettlebell Around the World

5 sets x 7 rotations clockwise / 7 rotations counter-clockwise

• Choose moderate weight

• Tempo: Ensure movement is slow and precise. Not allowing KB to touch body, keeping core actively engaged

• Use a Bosu Ball or balance board to add difficulty this week

C) Alternating Kettlebell Gorilla Row

3 sets x 18 reps

• building in weight per set

• Ensure proper form, stopping if you note form failing

D) Front Rack Kettlebell Squat

3 sets x 10 reps

• Building weight per set

D) Single Arm Dumbbell Floor Press

3 sets x 8 reps per arm

• building in weight per set

E) Cardio

15 minutes

• RPE @ 7/10

• RPE = Rate of Perceived Exertion - how you would rate your bodies strain level to complete assigned task. 1 being easiest and 10 being extremely difficult to complete.

Cooldown:

10 minutes of mobility work

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