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Tor 2: Q Performance – REDsicon

Lunch-Q de luxe… Basic blev Performance. 5/8 fullt med grymt drag på allt..

Kul att lunch-Q börjar fyllas oxå..  5 grabbar som smaskade till hela veckopasset på drygt 45 min.

Strålande insats!!

Q Performance – REDsicon

Warmup: BW Complex

— Sit-thru2- crawl- X-dog – lying scorpio- cobra/dog/inch

— Halo alt stance low squat -twist various – dbl flag/shoulder flip

— Hollow plank – twist-sit- hipdrive/legturn

 

# —- Strength 5/5 x 3 ———

 

KB40 dbl gorilla row 2 + RDL- sprawl w straight leg back

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

 

# —– 10/5, 2 Rounds ——————–

 

Bulgarian spin- clean/stance squat ( + twist n OH press )

— BW sit-thru 2- crawl- scorpio pushup 2 +break jump touch 2  -5

 

Bulgarian rev lunge twist – clean/close squat (jump)

— TRX bridge underpull – glide L-sit 5

 

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

— Bosu – susp dbl step 30 // Step down-up-knee 10

 

# —- ABSolution 10/10 x 3 ————

BW alt gladiator plank – side crunch

BW L-sit – leg lift pilates style

 

# ——Finisher: 30/30, 30 rest x 2

MB sprawl n squatjump

BW quad walk down/up / crabturn

Bulgarien rev lunge oh press

BW static pushdown hold – toe alt out

 

—- Stretch

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