Valkyrie Strength and Conditioning – Group Class
Weightlifting
Shoulder Press (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 1×1, note “RPE 8” in comments. Note drop set weights in comments (1×4 @ RPE 8, 3×4 @ -10%)
Metcon
Metcon (Time)
2x800m Run
-Rest 3 Minutes in between-
*Record total time.
*15 Minute Cap* (including rest)