Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (8@empty BB
5@40%
5@50%
5@60%
5@70%
3@80%
1+@86%)
Metcon
Metcon (Time)
5 Rounds for Time:
3 Ring Muscle ups
15 Box Jumps (24/20)
30 Sit-ups
*18 Minute Cap*
Sub 6 Strict Pull-ups/Ring Rows + 6 Ring Dips for MU.