Valkyrie Strength and Conditioning – Group Class
Weightlifting
Shoulder Press (2×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
1×5 @ RPE 8 (80%))
*Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3 sets.
*Record final set of 5, note “RPE 8” in comments.
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP:
10-20-30…etc.
Dumbbell Snatches (50/35)
1-2-3…etc.
Rope Climbs
*Score = total reps completed.