Ons: Q Performance – Lumin 0Xi
Och onsdagens Q droppade i antal… men ökade i tempo, tyngd och la till finishern!
En rutinerad, en rookie och en mitt-i-mellan.. Sjukt bra insats!!
Q Performance – Lumin 0Xi
Warmup: BW Complex
Inch/ cobra/ push- low lunge swipe
Sq/ quad twist + crabturn
Teacup – stance windmill twist
—— 5/5,4 Rounds —–
KB/BW Lumin Complex 5/4/3/2
KB d.clean- squat- crabturn- squat- ½ eight/switch – press L/R
+
BW s.hand frontkick n crabturn L/R
+
Bulgarian follow twistlunge -clean (+ close squat alt splitjump switch)
Rope 1 light – hollow plank w angel-oh flys
Rope 2 heavy – pushup/knee break kickswipe
MB Kneeing – twist under wallslams + squat twist under slams
———- Simon, David, Nico, Jessica, irene
—- Richard, Mikael, Magnus, Johan, Axel, Sten, Irene,. Lars
Finisher: x 2
Rope BU splitjumptwistslams
MB stance side wallslams L/R
BW alexia deadbug