St. Louis – Valkyrie Fitness
Warm-up
2 rounds
15 cal bike
300m run (black 50m mark and back)
2 rounds
Mason rows (10lbs on) x5ea
DB Front Rack Reverse Lunges x20ttl (15/20)
Weightlifting
Landmine Squats
4×4 (start 10lbs heavier than last time ) + Plank Hip Touches x20ttl
Log Jammers
4x5ea (start 15 or 10lbs depending on what you did last time) heavier than last time and build by feel) +
DB Curtsey step ups x10ea (12/15)
Landmine Squat
Log Jammer
Metcon
Metcon (Time)
2 rounds
Back extension x10
15 cal ski
Wall Balls x20 (12/+14)
:30 sec plank
Warm-up
500m row
3 rounds
Cross Symmetry x20
S/A N. Press x10 ea (10lbs)
PVC Pass thru x20
Weightlifting
A: Incline Fly 2×15 (8/10)
Bench 5×5 @75% (work across) +S/A High rows x10ea
(25/35)
Incline Bench 4×8 @50% (work across) of Bench 1RM. Superset with slam balls x10 (20/30)
Bench Press
Incline Bench Press
Finisher
2 rounds
Prowler push 200ft (50lbs)
200m row
DB Pull overs x20
Banded tricep pulldowns x20