Fre: Q Elite – Custer New4

Och.. fredags-Q blev… en fet Q Elite for en trio starka boys idag.

Skön repris från gårdagen, med en modifierad finisher pga upptagna löpband, och lite koordinations-strul 😉

Stabil insats med luriga movs o massa massa core.. Grymt jobbat!

Q Elite – Custer New4

Warmup: BW Complex

—— 4/4, 2 Rounds —

KB swol complex- d.pull/ (BU?) squat- d.snatch/ op rev lunge- halo L/R

KB kneeclean/press/elbow windmill- leg swipe/turn – cleanswitch L/R

KB corkscrew complex L/R

KB/BW – quad/squat – low sq/clean

TRX Rip rev lunge /twist-shot – low splitjump switch  L/R

KB dbl deadlift- row- hike clean (+ press)

• Rope stance waves L/R
• BW s.arm neg pushup L/R

—— ABSolution: 8/8 x 2

Landmine – russian twist + oh situps

BW sit-thru + circle L/R

Bosu X-knee 5-5-10 x 2

Bosu/CB dbl oh flys s.leg  L/R

—— Finisher: TAB 

Bulgarien spin n stance hi pull alt halo/flag // bosu dbl step