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Tis 2: Q Performance – DeltaBox

Tisdags-Q med ett flång nytt/tungt/go/pulsigt upplägg… med grymma rutinerade ( och 2 rookies) Q:are.

4 rundor med 4 tunga komplexer. CB, KB, medball och BW..

En finisher på det.. och alla va härligt matta. Superio!! 🙂

Q Performance – DeltaBox

Warmup: BW Complex

Sq- rev crab+ quadpress 4- sq- low lunge/twist/fr.kick- dog/hindu

–knneing windmill – scorpio- crabturn- bridge- rev scorpio

 

—- 3/3/6, 4 Rounds —–

 

CB Bruiser – hike clean- halo- swing/ gripswitch squat

KB M-flow – kneeing snatch- windmill- bridge- scorpio- crabturn — back L/R

MB pushdown- legswipe2- pushup-  tuckin – sonnon slam

BW/wall – quadjump – sq/jump tuck- quadjump- wall sprawl

 

——- Finisher: x 2

KB Haloooo 3/3/6 – stand+sq – rev lunge+sq –  kneeing

Bosu – mtn climber 40

 

— Stretch

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