Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (8@empty BB
5@30%
5@40%
5@50%
5@60%
5@70%
5+@77%)
***Add 5# to estimated 1RM if you successfully completed all of the 5+, 3+, 1+ sets during the previous three weeks.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
*Compare to 6/30/23.