Valkyrie Strength and Conditioning – Group Class
Weightlifting
Romanian Deadlift (RDL) (5×8)
*Add weight as desired throughout sets.
Metcon (3 Rounds for time)
3 Rounds:
In 5:00-
Run 400m
3 Rope Climbs
-rest in remaining time-
*Record working time for each interval.
*Reduce rope climb reps or ROM as needed to make sure you have some rest each round.