Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench 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 heaviest single, note sets of 4 in comments.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
40 Double Unders
20 Lunges (R/L=2)
*Score = rounds + reps.
