St. Louis – Valkyrie Fitness
Warm-up
2 rounds
600m row
Shoulder Disconnect stretch :15 sec ea
2 rounds
10 cal bike
Banded Good Morning x10
Weightlifting
Good Morning
3×5 @ 72% and build + Land mind single leg deadlifts x10ea
Seated Military Press
4×4 @70% of Shoulder Press +Inverted Rows x12
Good Mornings
Seated Military Press
Metcon
Metcon (Time)
Metcon
3 rounds
Prowler Push 200ft (90lbs)
KB Swings x30 (25/30)
Pull ups x6
Double Crunch x20
Warm-up
#338 BBC
Warm up
500m row
3 rounds
Banded good mornings x10
Lateral stretch :30 sec
Weightlifting
Barbell Primer 2x
RDL x10
Good mornings x10
BTN Strict Press x10
Deadlift 5×8 @65% of 1RM and build from there. Superset with reverse lunge log jammers x10ea
Upright Rows 5×5. Build by feel. Superset with Supported Barbell Row x10 (55lbs) /Inverted Rows x10
Deadlift
Barbell Upright Row
Finisher
3 rounds
KB Swings x10 (35lbs)
Hammer Curls x20 (10/12/15)
Barbell Russian step ups x10ea (65lbs)
Seated sled pull 100ft 90lbs
OSC/AOT
VF HWK 31
Last time hit that Decline !
Stairs Round 4 Decline time!! Find stairs some where to get the ultimate benefit of this workout !!
Stair Decline
*Start each round at the top
Walk down two ,back up two (backwards)
Three down , three up
etc til the bottom then repeat at the top
_ No stairs do swing lunges
4 Rounds
Lateral stair step ups x10ea + Goblet or Odd Object Squats X20
5 Rounds
DB Plank Low Rows x20+ Plank Leg lifts x20+ Alt v-up x20
Metcon 8 Rounds
Knee tuck jumps x20
Side plank jack knife crunches x10ea
Odd object slams x20
1 min plank