Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP:
1-2-3…etc.
Ring Muscle Ups
-200m Run after each set-
*Score = number of RMU completed.
*Scale by:
-Reducing volume (ex: 1 rep each round instead of increasing)
-Sub Jumping RMU
-Sub Low Rings Transitions
-Sub 2 Ring Rows + 2 Ring Dips for each rep
CASH OUT
Metcon (Checkmark)
-2 Minutes each side: Calf Smash on KB
-2 Minutes each side: Quad/Hip Flexor Smash w/Barbell
-Lay on Foam roller vertically, open/close arms in T (1 Minute), then split one up by ear/one down by side (1 Minute)