Valkyrie Strength and Conditioning – Group Class
Weightlifting
Tempo Back Squat (5×5 @ 31X1)
*Same weight for all sets.
-3 Second Descent
-1 Second Pause At Bottom
-Drive Up Strong
-1 Second Pause Between Reps
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP with a Partner:
250m Row
20 Partner Medball Sit-ups
*Partners alternate 250m row, complete sit-ups together.
*Medball sit-up: touch wb behind head then pass to partner. Every pass = 1 rep. You choose wb weight.
*Every 50m on rower = 1 rep.