Week 7 - Dose of Proactive Resilience Training - SOPs 7
- devenjkennedy
- May 12
- 1 min read
Warm Up:
5 min @ comfortable pace on machine
5 min active mobilization of target muscles for today's workout
A) Dual Kettlebell Deadlift
5 sets x 12 reps
Sets 1&2 @ building in weight
Sets 3-5 @ same weight
Rest 1-2 min between sets
B) Crush Grip Bent Over Kettlebell Row
3 sets x 12 reps
building in weight per set
Tempo: 4-1-C-1
C) Assisted Cossack Squat
3 sets x 10 alternating reps
Use a squat rack or horizontal railing for assist
D) Bottoms Up Single Arm Kettlebell Press
5 sets x 10 reps
building in weight per set
E) Air Bike
8 rounds
10 sec sprint
20 sec rest
Record total amount of cals completed after 8 rounds
Cooldown:
10 minutes of mobility work
Disclaimer: By participating in this activity/using this facility, I acknowledge and agree that Resilience Through Fitness Inc. is not responsible for any personal injury, illness, or property damage that may occur as a result of my participation or use. I understand that there are inherent risks associated with this activity and I voluntarily assume all such risks. I further agree to release Resilience Through Fitness inc. from any and all claims, demands, and causes of action arising out of or related to my participation or use
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