Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3-
20 Minute AMRAP:
P1: 50’ Double DB Front Rack Walking Lunges (25’ down/25’ back, 50’s/35’s)
P2: Static Hold
P3: REST
*Teammates rotate stations each round.
0:00-10:00: Static Hold = Wall-Sit
10:00-20:00: Static Hold = Plank (elbows)
*May rest DBs on shoulders when lunging but must maintain full grip on the DBs.
*Wall-Sit = back against the wall, tops of legs parallel to floor, hands off legs.
*Maintain hold position while lunging partner is working. If hold breaks, lunging must also stop. Resume working on lunges once hold is reestablished.
*Every 25′ = 1 rep
