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Sön: Q Stomphed

Efter en trevlig FTC clubbells satt denna go Stomphed som en smäck…

Tyvärr va det stor tidsbrist i salen.. men en riktigt pulsig skön omgång hann vi med. Blev skippning på 1 runda och abs’en.,..

De 3 musketörerna,, hehe

Q Stomphed

Warmup:

quads, sit-thru ext, slow frontkicks, soma touch + rockstar, cosack rounders..

 

45/15, alt 30/15, x 4 rounds

• Alt kneeing quick medball slams

• Sit-thru pushups w crawl over step

• Rope pull //Rope locked alt s.arm slam

• KB db swing + alt clean

• Step-track jumps + KB deadlift

• CB dbl swing unbalanced

• Airbourne alt s.leg + jump

 

Absolution:

CB oh pullover l/r 20/15/10/5

 

Tab: sprints // KB varis (oh, rtw+, windmill, x 2

 

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