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OUR BLOG

VF4

By Wodify Admin | In WOD | on June 5, 2019

St. Louis – Valkyrie Fitness

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Warm-up

400m run /30 cal bike

3 rounds

Push ups x10

Banded fly’s x20

S/A upright Row x10ea (10lbs)

Accessories

Bench fly’s 2×10 (10lbs)

Bench Press

Accessories

Bro circuit

3 rounds

DB shrugs (heaviest dumbbells you can hold ) x10

DB tricep extentions x10

S/A DB chest press x10ea (12/15)

Metcon

Metcon (Time)

3 rounds

20 cal bike

Goblet squats x20 (20lbs)

DB man makers x5

200m run

Ab mat sit ups x20

OSC

3 rounds

100m run

X3-5 pull ups

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