Valkyrie Strength and Conditioning – Group Class
Weightlifting
Front Squat (*Deload Week*
1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ RPE 8 (90-93%)
1×4 @ RPE 8 (84%)
)
*Record heaviest single, note “RPE 8” in comments.
Metcon
Metcon (Time)
5 Rounds for Time:
10 Burpee Box Jump Overs (24/20)
-1-minute rest after each round-
*10 Minute Cap*
*Score = total time to complete including rest.
