Lör 2: Q Performance – 5M Bardicon ES

Osså veckofinal på Q Performance med en liten twist på finishern..

Skön/tunga/luriga KB komplexer varvat med utmanande och jobbiga BW komplexer.. plus core & finisher!

2 nya, resten rutinerade.. bra tryck genom hela!  Grymt jobbat och glad påsk!

Q Performance – 5M Bardicon ES

Warmup: BW Complex

Long halo 2- squat/quad press 4 – revlunge/fr.kick 4

Inch- tuck-in/ quad twist- tuck-out- inch

—– 5/5,  3 Rounds —-

KB deadclean – BU lunge/press L/R // BU clean – press – outside pendulum/rev lunge L/R

BW front kick- rev bridge/switch  

—– 5/5,  3 Rounds —-

KB BU sideswing- stancesquat- OH press

BW quad- plankcatch- spider/legswipe- pushup- crawl

—– 5/5,  3 Rounds —-

KB ½ eight/switchclean/ row ( +hi pull + snatch)

BW low quad/dog – quadsquat – jump/switch

—- ABSolution:

KB V-sit goblet twist  (+ sit-up)

KB shintwist

KB/BW calves/toe squat

—– Finisher: —— 30/30/30-30 X 3

BW sit-thru n s.leg sprawl

Dead ball kneeing slam (n pushup)

Rope big slams