Tis: Q Elite – Diingo Fleet

En tisdags-raket som hette duga det..  Tunga goa nya Q-kombos av KB24, rep och BW.

Plus en coreavslutning som skrek!!;-) Astungt, pulsigt och blött..

Q Elite – Diingo Fleet

Warmup: BW Complex – Quad flow

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

• Rope low lunge slam- kneekick slam 16/16
• BW low glide plank- pushup + spiderplank

KB crabturn – bridge press L/R

• Rope stance quickies 16/16
• BW strict back-pullup + inch/cobra/dog/inch

KB rot deadclean – twistpress L/R

• Rope low lunge slam- kneekick slam 16/16
• BW low glide plank- pushup + spiderplank

KB hike BU clean + kneeing BU halo L/R

• Rope kneeing s.hand twist slams 8/8
• BW strict back-pullup + inch/cobra/dog/inch

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8