Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (5-5-5-3-3-3-1-1-1)
*Build throughout, record heaviest single.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD-
12 Minute AMRAP:
100m D-Ball Carry
Partners alternate 100m carries, “I go, you go”. You choose D-ball weight, pick something challenging!
*Score = total team rounds + reps (each 100m = 4 reps, 1 for every 25m).