Valkyrie Strength and Conditioning – Group Class
Gymnastics
Tempo Push-ups
*1 second pause at top/1 second pause at bottom.
*Be sure to press out as high as possible in lockout with pause, and fully contactchest to the ground when pausing at the bottom.
A: Tempo Push-ups (1 Max Effort Set)
**Partner up and count reps for each other, compare to 3/16/23.
*Rest as needed and then begin Part B.
B: Tempo Push-ups (5×30% of max set from Part A )
*Sets in Part B may be broken up as needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
12 Double DB Deadlifts
9 Double DB Hang Squat Cleans
6 Double DB Push-Jerks
DBs: 50’s/35’s