Tor 2: Q Performance – Bhonaki Session

Osså ny tung lunch Q.. pass nr 2..

Idag va det 28:orna som rörde sig.. mix av rutinerade och rookies.

Grymt jobbat!

Q Performance – Bhonaki Session

Warmup: BW Complex

Sq- quad- quadturn- tripod flow

TGD/U

Plank- cobra- cosack- dog

4 Rounds

————– 5/5 alt 5-4-3

KB DYN rot deadclean / squat

KB ½ kneeing clean / press – sit-out

KB crabturn / tripod pess

————– 5-10-5

KB dbl RDL- BW deckroll/legraise – combo

BW sit-thru down / splitknee crunch 2/ jump over L/R

BW squat jump + plank walkout + AIR-tuckin

—- Flow/stretch x 4

BW floor push-scorpio – to- cosack – pidgeon – back

—– Challenge

Bosu dbl step – max 60s