Valkyrie Strength and Conditioning – Group Class
Gymnastics
Strict Ring Muscle-ups (15 Minutes of Practice)
Work on one or multiple:
-Strict RMU
-False grip rings to chest pull-ups (or as high as you can get) + Ring Dips
-Low Rings Strict Transitions
-Seated Banded Low Rings Transitions
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
In 2:00-
100m Farmer Carry (53’s/35’s)
Bike/Ski for Calories
-Rest 2:00 between rounds–
*Score = number of calories completed each round.