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Lör 1: Q Elite – Kolony Kang

Och som vanligt… lördag med ny Q Elite med massa nya goa kombos!

32, 28, 24, 18, klubba, rep, BW, BAR & löpning..

Sjukt jobbigt idag, men ruskigt bra & varierat som alltid 😉

Q Elite – Kolony Kang

Warmup: BW Complex

CHi flow, open heart, dyn fr.kicks, hindu/scorpio

 

——- 5/5, X Rounds ————————-

 

KB32 dbl – deadlift varis

KB24 stance deadclean- s.leg/press- RTW w stop/halo

KB28 s. ½ bridge press

 

BAR leg out -turn

BW spider pushup – diamond pushup – scorpio flow/tilt

CB s. windmill spin L/R

Bosu -s.leg rope quickies L/R

 

—- ABSolution:  x 2 —-

Bosu 8/8/16

Bench smooth frontkicks

KB RTW progression – stand, ½ knee, kneeing

 

——- Finisher TAB ——————

KB18 stance switchsnatch / KB18 BU halo/stance squat-press n sideswing // Treadmill

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