Mån: Q Performance – Pistolero

Full måndagsklass, och en ny liten fullträff a la Q 😉

4 tunga, blöta och utmattande rundor KB komplexer & bodyweight.

Tyngd, styrka, koordination, puls, spänst, core, vrid, hopp & rörlighet,  men finishern varken behövdes eller hanns med.

Lördag kanske? Weekend-final?   Strålande insats idag. Nya som super-rutinerade..

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

ginga/fr.kick

—- 4/4, 4 Rounds —-

KB ½ eight- squat- press + ½ eight/switch/rev lunge

• BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

• BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

• BW low underplank-switch- pushup

— BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R