Valkyrie Strength and Conditioning – Group Class
Weightlifting
A: Barbell Glute Bridges (5×15)
-Shoulders on bench.
-Heels planted firmly under knees.
-Drive up and squeeze glutes at the top of the movement.
*Same weight for all sets, superset with Part B.
B: Single Leg Romanian Deadlift (RDL) (5×8 each leg)
*Same weight for all sets, use KB or DB.
Metcon
Metcon (AMRAP – Reps)
10 Minute EMOM:
1st: Max Calories Row/Bike/Ski
2nd: Max Reps Sit-ups
*Score = total number of reps completed, do not reset machine between rounds.