Tors: Q Performance – Circulator Flow

Torsdags-Q… grymt och rutinerat gäng körde en Q Circulator Flow..

4 goa rundor med KB, BW, bulgarian och CB complexer, med en hel del tankeverksamhet 😉

Lika grym insats som alltid!

Q Performance – Circulator Flow

Warmup: BW Complex + Chi flow

4 Rounds

KB Complex 6/6

½ eight/ hi crook – ½ eight/ switch/press/ dyn row 3

BW Complex 6/6

Sit-thru/leg kick- scorpio – crabturn/hamstretch – quad/dog

Bulgarian Complex 6/6

Spin- stance lungeclean

CB Complex 3/3

Swingswipe- switch pull/flag/barbarian flag

Xtra: ABSolution

Quad- Tri- X L/R

Bulgarian twistpull L/R