Valkyrie Strength and Conditioning – Group Class
Gymnastics
A: Toes-To-Bar (1 Max Effort Set)
*Scale ROM as needed, have a partner hold a target for you to hit with your feet each time.
*Max set should be at least 6-8 reps in a row without breaking rhythm.
*Rest as needed, then begin Part B.
B: Toes-To-Bar (5 x 30-50% of Max Set (Part A))
*Same ROM as Part A. May break up if needed, but focus on connecting as many reps as possible while maintaining rhythm.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
12 Single DB Weighted Box Step Overs (24/20, 50/35)
12 DB Russian Twists (50/35, R/L=1)
*Hold DB any style for Box Step Overs
*RX Russian twists = feet off ground, one head of DB touches ground.