St. Louis – Valkyrie Fitness

Warm-up

2x

20 cals Bike + Row +Ski

Boxing (Tabata 2-1-1/

2-1-3-1-6)

Weightlifting

Bench Press

4×4 @72% (work across :75 sec rest)

3x

(10/12/15/20)

Plank renegade rows x16ttl

Standing Arnold Press x16

Seated alt bicep curls x30ttl

Bench Press

Conditioning

3x

Prowler Push 200ft (80)

Battlerope slams x40 (two handed)

Side plank :45 sec each

Warm-up

#403 BBC

500m ski

3 rounds

Cross Symmetry x20

Push ups x10

S/A Ring Row x10 ea

Weightlifting

Bench Press 5×8 @ 55% of 1RM and build. Superset with DB Reverse grip low rows (12/15/20) x10 *bent over

Bench Press

Conditioning

3 rounds

10’cal bike

200ft sled Drag (75/100lbs)

Finisher

2 rounds

(8/10/12/15)

Wide DB curls x20

Strict Press x10 (Bar Only)

Banded Dips x10

Scaptions x10