Valkyrie Strength and Conditioning – Group Class
Gymnastics Strength
Tempo Strict Ring Dips (5×5 @ 32X1)
*32X1 = 3 second negative, 2 second hold at the bottom, drive up, pause 1 second between reps.
*Add weight/scale as needed to create the appropriate difficulty.
*Focus on holding hollow body throughout movement, do not bend at hips.
Metcon
Metcon (Time)
5 Rounds for Time
14 Dumbbell Snatches (50/35)
8 DB Facing Burpees
Rx+: Heavier DB
*10 Minute Cap*