Valkyrie Strength and Conditioning – Group Class
Weightlifting
Suitcase Deadlift (5×7 each side)
*Use Dumbbell or KB, can build each set or stay the same.
*Focus on stabilizing though midline to stay centered when lifting. If using DB, only touch one head to ground.
Metcon
Metcon (5 Rounds for reps)
5 – 3 Minute Rounds:
200m Run
15 Push Press (115/75)
Max Calories Row/Bike/Ski
There is no rest between rounds, after finishing the 3:00, begin next 200m run.
*Modify weight on BB/run distance as needed to ensure at least :30-:45 seconds to accumulate calories.
*Score = number of calories completed each round. Note machine choice in comments.