Lör 1: Q Elite – Shelby Cage

Först ut… Q Elite Duo

Tung KB komplex, thai swings, bulgarian, slams, battlerope & BW.

Rejäl finisher med sparkar o kroppsvikts-kombo i båset..

Massa nytt, tungt, pulsigt & blött.. lika bra som alltid! 🙂

Q Elite – Shelby Cage

Warmup: 

Ski pull  //  Chi teacup n sweep+ out/up + low lunge twist – flow

  +    BW Complex flow:

Toe sq- low revlunge/elbow- leg swope- kinstretch reach L/R

———— 3 Rounds —————————

KB Complex 5-4-3-2 L/R   ( 20,28)

Deadclean

OH rev lunge

Kneeing windmill

Kneeing press

+

KB alt thai swings 20

Bulgarian rev grip halo – flag-squat- sprawl/ rev pushup

MB rev lungewalk twist slams

Rope quickies + s,hand twistslam 30/5/5

—- BW Complex flow:

Toe sq- low revlunge/elbow- leg swope- kinstretch reach

Finisher ——— 16/4 x 3

Box kicks

BW fr.kick 2- glide pushup- wallsprawl