Tis 2: Q Performance – Vegas Mini

Osså veckans nya “goa”Q Performance… Vegas Mini.

4  tunga rundor med 2 feta KB komplexer, bodyweight, wallsprawl & wallslams..

Finisher + xtra go core på det…  Grym insats av dagens medlemmar som fick en xtra teknikputsning!!

Q Performance – Vegas Mini

Warmup: BW Complex

Inch- pushup- X-dog-  quad-/sit-thru oh reach- crabturn/twist –

sprawl/scorpio/land – inch

—- 4/4 , 4 -6 Rounds —-

KB20 Klinger Complex

Twist deadclean – sideclean/rev lunge + press  L/R

KB20 Decker Complex 8

Decksquat- pullover- decksquat- oh twistpull

BW Berlin Complex

2-step pushup -air kick L/R

BW sit-thru – s.leg wall sprawl L/R

MB oh wallslam L/R

—- bonus ——–

Finisher: x 2

Rope speed slams 24

BW quad-jumpswitch-squat 8

BW elbow frontkicks 4

———- Core x 3—

KB/MB spider plank ( + pushup)

KB/MB legs out 45 – oh bounce

KB/MB V-sit flag-press

BW ½ bridge turn