Lör 2: Q Performance – Spencer Four

Vecko-final på veckans Q-program… som kördes med plusmeny!

Märktes att några kört fler Q i veckan.. 😉

Strålande insats av er alla!

Q Performance – Spencer Four

Warmup: BW Complex

Sq- quad- crabturn/tripod– DYN low lunge/fr.kick- scorpio

——— 4 Rounds —- 4/4 ———————-

Strength — KB Complex

Kneeing lunge-clean- squat/press- cosack press

Balance — Bulgarian Complex

S.leg halo – RDL – rev lunge/flag + OH pullover

Flexi/control —- BW

Low glide- Push/s.hand swipe- crabreach/low lunge – fr.kick

Jump/cardio —– BW

Sit-thru2- sprawl- squatjump BOX

——————————————————–

ABSolution: x4

CrossCore/TRX low plank hold + leg crunch

BW sideplank splitjumps // dyn sideplank