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Lör 1: Q Elite – Black Devin

Sen start, då blir det att öka tempot 😉

Ny go Q Elite med 3 KB dubbelkomplexer, 3 singel komplexer, crosscore, repslams, ballslams.

Avslutades med en riktigt elak finisher i ny intervall!

Hur bra som helst. Hur jobbigt som helst..

Q Elite – Black Devin

Warmup: BW Complex

 

——– 4/4 , 2  Rounds ——————-

KB dbl alt twist-clean

KB dbl hike clean- alt oh rev lunge

KB dbl RDL n renegade row

+

KB Corkscrew II complex L/R  + low stance

KB Devin Complex

-hike BU clean- sideclean- switchclean/ press OH rev lunge

KB/BW quad- squat low clean

 

—- 4/4 + 8/8 , 2 Rounds —————-

 

CC V-pushup ( wide-out)

CC palms in -close hi pull + oh reach

DBall stance slams

Rope twist-slams

 

ABSolution:

KB/bench X-row L/R

Bosu/Bulgarien ( off)  8-8-16 x2

Rope oh flag… alt KB s.hand OH leg raises

 

—– Finisher: 60/30- 30 rest x 3

Treadmill // KB24 alt stance swing

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