Ons: Q Performance – Quent Dock

Ny dag, lite nya medlemmar.. men precis lika dunder-go Q Performance.

Förutom en rookie som tog sig vatten över huvudet deluxe, var det ett lika stabilt och rutinerat Q gäng.

Bra tyngd, bra tempo, bra puls… mixat med flex & koordination. Strålande insats!

Q Performance – Quent Dock

Warmup: BW Complex

Teacup

Inch- pushup/dog -X- inch – rev lunge/fr.kick

Sq- quad- crabturn/bridge– quad- sq

——-4/4/8, 4 Rounds ————————-

KB Swol Complex

Op hand kneeing deadsnatch- snatch/oh rev lunge – jumpswitch

BW Quent Complex flow L/R

• cosack lunge

• spider pushup

• twosteps-pushup

• elbow fr.kick

• dolphin scorpio

KB hike – goblet/ close squat (dbl)

BW Quent Complex flow L/R

BW Dyna -sq/quad- crabswitch (full)- quad/squat jump 10

ABSolution: 8/16/8 x3

CB 1-2-3 front catch

BW floor reach ( back to ground)

BAR L-sit

—— Finisher: KB Complex 1 min x 3

Sprawl-  row – deadclean- lunge – press L/R