Valkyrie Strength and Conditioning – Group Class
Weightlifting
Back Squat (2×10 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%))
*Move steadily through sets up to 60%, then rest 2 minutes(ish) in between remaining 3 sets.
*Record final set of 5, note “RPE 8” in comments.
Metcon
Metcon (4 Rounds for reps)
4 Rounds for Reps:
In 2:00-
12 Overhead Squats (95/65)
Max Calorie Row/Bike/Ski
Rx+: 125/85
*Record number of calories completed each round.