Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (8@empty BB
5@35%
5@45%
5@55%
3@65%
3@75%
3+@81%)
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
16 Alternating Dumbbell Squat Snatches (50/35)
1 Minute Wall Sit
*Wall Sit = hands off legs, back against wall, and thighs parallel to floor. May be cumulative, every :10 = 1 rep.