St. Louis – Valkyrie Fitness

Warm-up

600m run once

3 rounds

Light KB windmills x10ea (8lbs)

Light kB Swings x10 ea (10lbs)

KB S/L Deadlifts x10 each

Weightlifting

Landmine Deadlift

Landmine Deadlifts

5×8 @70% + DB front delt raise (8/10) x12

+DB Flys x12

Accessories

Landmine Log Jammers 4x6ea (10-15lbs)+ banded straight leg KB deadlifts x12 (25/30) (Low Band)

Core Work

2 rounds

Ab mat sit-ups x20

Pulse ups x20

Seated knee tucks x20

Metcon

Metcon (Time)

2 rounds for time

200m run

20 KB swings (25/30)

10 push ups

10 Deadlifts (65lbs)

10 push ups

20 KB goblet reverse lunges (same as Swings)

Warm-up

#204 Barbell Club

Warm up

500m Row

Banded Flys x20ttl

Banded cross shoulder stretch :30 sec

Weightlifting

Bench Press

Bench Press 5×6 @ 75% and build it up from there. Super set with Heavy Farmer Carry 200 ft (35lbs)

Barbell Curl

Barbell Curls 4×10 + Pull ups x6-8

Finisher

3 rounds

Goblet Squats x20 (20/25lbs)

DB Low Rows x20 (12/15)

DB wide Curls x20 (8/10)