St. Louis – Valkyrie Fitness
Warm-up
4x
200m run + Jump squats x10 + 200m row
Boxing (5 min)
Weightlifting
Incline Bench
5×5 @65% (work across)
3x
Pull ups x8-10
S/A DB Bench Press (flat bench) x12 ea
Hammer Curl to Shoulder Press x12
Incline Bench Press
Accessories
3x
Pull ups x8-10
S/A DB Bench Press (flat bench) x12 ea
Hammer Curl to Shoulder Press x12
Conditioning
3x
600m run
Burpees x10
Plank Jacks x20
Warm-up
#396 BBC
20 cal bike
2 rounds
Lateral step ups x10ea
Ankle stretch :15
Hip floss 2 x10ea
:30 sec squat hold (25lbs)
Weightlifting
Barbell primer
2 rounds
Good mornings x10
RDLs x10
Back squats x10
Back Squat 4×3 @75% work across all four sets. Superset with KB swings x10 (35lbs)
Back rack Lunges 4×8 ea (55%) + DB alt snatches x20ttl (15/20)
Back Squat
Back Rack Lunge
Finisher
2x
200m row
Sled lateral walks x200ft (25lbs)
Box jumps /step ups x10