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Group Class – Tue, Nov 12

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Sumo Deadlift (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%)
3×4 @ -10% of last set
)

*Record heaviest single, notes setso 4 in comments.

Metcon

Metcon (Calories)

10 Rounds of :30 work/:30 rest-

Row/Bike/Ski for Calories
*Score = total number of calories completed. Do not reset monitor.

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