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Lör: Q Elite – Spetz Barina

Lördagens lilla kalas-puff… grymt blöt Q Elite i “nya” Q-hörnan ..

Tunga movs, bra tryck och luriga complexer..

Dunder som vanligt!

Q Elite – Spetz Barina

Warmup: BW Complex

——–  4/4, 2 Rounds —-

 

KB dbl Spetz Komplex

Rev lunge- s.hand deadclean/standup – s.hand squat + press L/R

  • BW loaded – dyn frontkick spin L/R

Landmine RDL + switch/pull- lunge press L/R

  • BW low scorpio- spider/legout- spiderpushup- low lunge/cosack/reach  L/R

Bosu/PM Complex

BU Circle pull /squat

BU Twistpull up L/R

S.hand plank-pull L/R

+

BW CC pushups // hollow plank- ½ getup/ switch/twistpress- s.leg dog

 

—— ABSolution: x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 8-8-16

BW X-knee flag drops

 

——- Finisher: x 2

KB80 farmwalk hold n calfpress hold

Deadball stanceswitch slams

MB/Bosu twist wall slams L/R

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