Valkyrie Strength and Conditioning – Group Class
Gymnastics
Tempo Strict Ring Dips (5×5 @ 32X1)
*32X1 = 3 second descent, 2 second pause at the bottom, drive up, 1 second pause at the top.
*Add weight/scale down as needed. Preferably no bands as they will provide extra assistance at the bottom/pause portion of the rep.
Metcon
Metcon (5 Rounds for reps)
5 Rounds-
In :90-
Row 250/200m
Max Reps Box Jumps (24/20)
-Rest :90 between rounds-
*Score = number of box jumps completed each round.
