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%)
2×5 @ RPE 8 (80%))
Record final 2×5 and note “RPE 8”
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 Wallballs (20/14)
30 Sit-ups
*Score = rounds + reps