Mån: Q Elite – Ghost Element

Outside cleans, hiptwists, sitpresses, scorpios, hi pulls, frontkicks, cosacks, 2-steps, airkicks, pushups, crabspins, twistpulls, kneejumps, flys,  squatpulls, hikes, BU, toritos, skipulls, jack-knives, deadbugs…

Inte undra på att den tog lite överallt;-)  Grym liten solo-Q..

Q Elite – Ghost Element

Warmup: BW Complex

—- 4/8,  2 Rounds ————

KB Martinez low dbl complex

Kneeing outsideclean- hipturn- sit press

• BW slow OH lying scorpio flow 4

KB FP stance hi pull switch L/R

• BW frontkick – rev scorpio/hip tilt/cosack 4

BW Berlin Complex

2-step -air kick + advance pushup  – crabspin TGU sit down/up 4

PM kneeing downtwist 2 + kneejump L/R

PM s.hand back fly L/R

Bosu/PM squat twist pull up L/R

——- Finisher: 4/8/24/8 —–

KB dbl hike – BU clean

KB dbl alt stance torito

Skipull  stanceswitch swipe

BW X-leg jack-knife touch

+

KB dbl hike – clean n dbl press

KB dbl alt stance torito

Skipull  stanceswitch swipe

DBall X-dead bug

BW X-leg jack-knife touch

— kinstretch, hip, ham, shoulders