Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Rounds)
15 Minute EMOM:
1st: 3-5 50’ Shuttle Sprints (25’ down, 25’ back)
2nd: 15 Kettlebell Swings
3rd: 4-9 Calorie Bike
*Choose shuttle sprint and bike calorie numbers that take you around :30 at a moderate pace. Choose a kettlebell weight that you can keep unbroken.
*2 feet/1 hand touch across line for shuttle sprints.
*Score = successful rounds (15 is max). Note choices in comments.
CASH OUT
Metcon (Checkmark)
Cash-out:
Kettlebell Calf Smash
2x- 1 minute each R/L
Couch Stretch
2x- 1 minute each R/L
Child’s Pose + Thread the Needle
2x- :30 each L/M/R
