Valkyrie Strength and Conditioning – Group Class
Metcon
Filthy Fifty (Time)
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Lunges (each leg = 1 rep)
50 Knees to Elbows
50 Push-Press (45/35)
50 Supermans (1 Second hold at the top)
50 Wallballs (20/14, 10’/9′)
50 Burpees
50 Double Unders
*35 Minute Cap*
*Scale numbers as needed (ex: Frisky Forty, or Dirty Thirty). Adjust movements as needed.
*Jumping pull-up = bar at least 6″ above head when standing below, use boxes as needed. Straight arms at start of rep.
*Knees to elbows = knees must touch actual elbows (not forearm or tricep).