Valkyrie Strength and Conditioning – Group Class
Gymnastics Strength
Tempo Strict Pull-ups (5 Sets of 3-8 Reps)
*Pause 1 second each at bottom, ½ way up, top, ½ way down.
*Use spotter, bands, or low bar pull-ups with foot assist as needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Death By Burpee Box Jump Overs”
EMOM until failure –
Burpee Box Jump Overs (24/20)
Minute 1 = 1 Rep, Minute 2 = 2 Reps, etc.
*Scale by reducing box height, stepping over, and/or increasing only every other minute.
*Score = Last completed round + extra reps (there should be extras!)