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Mån: Q Performance – REDsicon

Överfylld måndags-Q med 9 mixade pers, som blev en tung go vanlig Q Performance istället för Basic.

Riktigt puls-tung-koordinations-go. Massa bulgarian, BW, TRX o Bosu.. efter tunga KB drag/lyft..

Gorillas, RDL, sprawl, spins, squats, press, statiskt, scorpio, pushup, pulls, twistar, pullover, swipes, dbl step, burpees..

Booom! Sen va alla nöjda 😉 Rookies, instruktörer och starka rutinerade medlemmar,  2 tummar upp!!

Q Performance – REDsicon

Warmup: BW Complex

— Sit-thru2- crawl- X-dog 

— Alt Stance low squat -twist various ( dbl flag/shoulder flip)

 

—- Strength 5 x 3 ———

KB40 dbl gorilla row + RDL- sprawl w straight leg back

BW crab crawl/ rev plank/ leg lift L/R

 

—– 10/5, 2 Rounds ——————–

 

Bulgarian spin- clean/stance squat + oh press

— BW sit-thru- s.leg sprawl- crawl- scorpio pushup 

 

Bulgarian rev lunge twist – clean/close squat

— TRX bridge underpull – glide L-sit 5

 

Bulgarian oh hollow plank pullover + twist-sit/ legswipe/ oh press L/R 5

— Bosu – susp dbl step 30 + Bosu s.leg burpees 10

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