Valkyrie Strength and Conditioning – Group Class
Weightlifting
Sumo Deadlift (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
1×5 @ RPE 8 (80%))
*Record final set of 5, note “RPE 8”.
Metcon
Metcon (Time)
3 Rounds for Time:
30 Dumbbell Snatches (50/35)
15 Calorie Row/Bike/Ski
Rx+: Heavier DB
*9 Minute Cap*