Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (Time)
“The Great Pumpkin Mash-up”
With a partner, for time:
200m Pumpkin Run (together)
-then-
1K Row*
50 Pumpkin Thrusters
30 Pull-ups/Ring Rows*
-then-
50-40-30-20-10
Double Unders/Single Unders*
Partner Pumpkin Sit-ups (pass back and forth, hold at chest)
-then-
30 Pumpkin Ground to Overhead (each)
-then-
200m Pumpkin Run (together)
*31 Minute Cap*
RX+: Wear costumes!
* = Partner holds pumpkin. Pumpkin must not touch the ground except on the GTOH. Each touch = 5 synchro burpees to be paid immediately.
