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Mån: Q Performance – SpimKracer

Så.. då var säsongen igång igen med Q Performance! Go mix av instruktör, rutinerade, juluppehållare och halvgröna 😉

4 rundor tunga KB & BW komplexer. Och bitande Core.

Fullt på pappret i alla fall 😉

Q Performance – SpimKracer

Warmup: BW Complex

Rolldown- quad press- rollup- quad circles

Low lunge swipe/frontkick – dog – rev crabturn360/sitout

 

—– 5/5, 4 Rounds —–

 

KB Complex – deadclean/ dyn rev lunge/ press / ½ windmill L/R   (xtra AIR press)

 

–BW 2-step pushup + fr.kick ( + spin)

 

KB Complex II – Gorilla row 2- pull/halo/squat   (xtra knee dip)

 

–BW quad-squat- 360 backturn/sit-out- straight leglift -L/R   10-8-6

 

— ABSolution: x 2

TRX elbow – gliding plank twister L/R

BW X-knee leg raises L/R

BW Alexia deadbug

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