Tor: Q Elite – Valpata RX

Hmm.. 6144 kg med 24:an varvat med 192 rope slam/swipes/press.

Med en extra brutal Crusher som avslutning..

Mao en riktig raketsmällare!! 😉

Q Elite – Valpata RX 

Warmup: BW Complex

—– 4/4+8/8, 2 Rounds ——

KB twistswing- switch swing L/R

• Rope forw lung- BU slams L/R

KB figure 8 catch- low squat swing- clean

• Rope alt press pump L/R

KB deadclean n forw lunge/press

• Rope alt s.hand side vertical slams L/R

KB superhero (knee) clean – s.leg drop/catch/clean

• Rope dbl alt twist slams L/R

BW active recovery/stretch

—– ABSolextra: 4/4/8, 2 Rounds

BW dyn quad to s.hand knee to elbow

BW squat calf raises

BW sideplank crunches

BW side jackknife L/R

+

Rope kneeing quickies 16/16

KB24 dbl torito stance walk 8/8

—— Bonus crusher:

KB24 dbl alt bridge press + dbl 20+4

KB24 strict military press 8/8

KB24 dbl alt row + dbl row 20+4

—- loooong kinstretch n flow