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Lör: Q Orangesis

Lördags-Q… Movement de luxe!

Styrka, kontroll, puls, spänst, rörlighet och ett jäkla tryck i 4 goa rundor. 🙂

Avslutades med Core och 2 TAB rundor..

Q Orangesis

Warmup: BW Complex

Inch- 3leg dog/scorp- fr.kick/bridge- inch/sq/ham

Quad flow f/r- twist- revolv twistpress

 

4 Rounds, 4-8-16

KB lunge row- deadclean- snatch- TGU

MB sonnon slam- decksquat- s.leg sprawl/pushup

BW sit-thru AIR + scorpio?

Rope twist slams

 

ABSolution:

Rope OH – leg twist

BW drop flag

BW superman-gladiator

 

Finisher: TAB

Bulgarian spinsquat // sprints

Bulgarian stance pulltwist // sprints

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