Ons: Q Performance – Scantana Brix

Onsdags-Q med 9 pers… fullt drag mao 😉 5 rundor 30/15 + core + finisher + dcomp.

Genomkörning av hela kroppen som alltid, och flertalet maxade på rejält i vikt, utmanade xtra med Bosu..

Riktigt grymt tryck av alla!!

Q Performance – Scantana Brix

Warmup: BW Complex

Sonnon twist – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank/dog/inch //  sit-thru – scorpio- crabturn 360

——– 30/15 —– 5 Rounds ——————–

CB Bruiser – Swingsquat  (Bosu)

KB – Pushup n alt deadclean (s.leg)

Bulgarian – splitswing outside – clean

BW sit-thru – scorpio- crabturn 360

TRX – Row n OH fly

——- ABSolution: 3×10 ——-

KB oh pullover  hollow plank crunch

KB spinal rock knee-kick

BW elbow plank – quad

——- Finisher: 30/30 x 5 ——

BW fr.kick -squat-deck/knee-in stance – stand/kneekick

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach