Valkyrie Strength and Conditioning – Group Class
Weightlifting
Back Squat (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%)
3×5 @ RPE 8 (80%))
Record final 3×5, note “RPE 8” in comments.
Metcon
Metcon (Time)
3 Rounds for Time:
20 Double KB Front Rack Lunges (53’s. 35’s, R/L=2)
200m Farmer Carry (53’s/35’s)
*9 Minute Cap*