Lör 2: Q Performance – Madigan State

Veckofinal a la Q i rutinerat och starkt sällskap.

KB komplex, TRX Rip, Med Ball, KB, BW, bulgarian, bosu

Tyngd, spänst, kontroll, core, puls, rörlighet, rotationer. Komplett mao 🙂

Grym insats av alla!!

Q Performance – Madigan State

Warmup: BW Complex

Circles U/M – roll down L/R

Ginga flow – fr.kick/cosack/ham/scorpio/low lunge

Sq- quad- crabturn- dip/reach L/R – walk o/i

——– 4/4/8, 4 Rounds  —

KB swol complex- d.pull/g.squat- d.snatch/ op rev lunge + halo L/R

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

Bench/ KB X-row L/R

MB spider pushup – sonnon slam 8

BW frontkick- rev scorpio 360 spin 4

———- ABSolution: x 2-3

KB ½ TGU L/R

BW sit-thru – circle L/R

——— Finisher: 8/8/ 24 x 2-3

KB18 ½ eight lungehook L/R

Bulgarien BU  spin n stance hi pull

Bosu dbl step

—— Stretch