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%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
3×5 @ RPE 8 (80%))
*Record final 3 sets, note “RPE 8”.
Metcon
A:: 500m Row (Time)
Max Effort 500m Row
*Rest 2-3 minutes then begin Part B.
B:: Metcon (Checkmark)
500m Row @ recovery pace (NFT)
