St. Louis – Valkyrie Fitness

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Warm-up

500m Ski

3 rounds

Banded flys x10

S/A Low row x10 (10lbs)

S/A Upright rows x10

Weightlifting

Push Press

Push Press 5×8 +Alt. Battlerope Slams x20ttl

Conditioning

3 rounds : 200m row + Farmer Carry 200ft (35lbs)

Metcon

Metcon (AMRAP – Reps)

10 min Amrap

DB Thrusters x10 (15lbs /20+)

Plank low row x20 ttl (15lbs)

Burpees x10 (full)

100m ski

Goblet Squat x20 (25lbs)

OSC

3 rounds

DB Mid Band ( below the knee) RDL x12

KB (heavy) Sumo Deadlift x12