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Ons 2: Q Performance – Spinnaker 6/6

Nästan fullt, häften instruktörer, övriga vana Q:are och 1 rookie

Grymt bra tryck. Märktes att de flesta va rutinerade. Högt tempo.

4 rundor, xtra core och go finisher, Det är så vi firar nationaldagen.

Med tryck, kraft och massa svett 😉

Q Performance – Spinnaker

Warmup: BW Complex

Inch- pushup/dog -X- inch – curtsy lunge + oh reach 2

Sq- rev crab– quadpress- crabturn– sq

Windmill

 

—–4/4, 4 Rounds ————————

KB stance swing/ mid pull/ clean- curtsy lunge – (+sideclean/switch)  L/R

BW elbow – frontkick L/R

KB squat – rev crabturn – squatup L/R  ( clean switch+ bridge press)

BW inch- low scorpio 2- pushup- inch

 

—— Absolution x 3 —————

KB crunch n oh hollow plank + oh flutter kicks

TRX kneeing twist fallout L/R

 

—— Finisher : KBComplex 1 min x 3

Quadpull2- row2- deadclean- press L/R

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