Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ RPE 8 (90-93%)
1×4 @ RPE 8 (84%)
2×4 @ -10% of last set)
Record heaviest single, note sets of 4 in comments.
Metcon
Metcon (Time)
For Time:
30 Burpee DB Box Step Overs (24/20, 50’s/35’s)
*5 Minute Cap*
*Complete burpee with hands on DB’s facing the box, continue holding onto DB’s as you complete step-over.
