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Week 7 - Dose of Proactive Resilience Training - SOPs 7

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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