Weekly Dose of Proactive Resilience Training - SOPs1

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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