Valkyrie Strength and Conditioning – Group Class
Gymnastics
A: Strict Pull-ups (1 Max Effort Set)
*Compare to 3/8/23. Use the same band if you did banded before, avoid “bouncing” at the bottom of the rep.
*Partner up and count reps for each other on Part A.
-rest as needed, then begin Part B-
B: Strict Pull-ups (5×30% of max set from Part A )
*Sets in Part B may be broken up as needed.
Metcon
Metcon (Time)
For Time:
30 Front Rack Lunges (95/65)
200m Run
20 Front Rack Lunges
200m Run
10 Front Rack Lunges
200m Run
*12 Minute Cap*