Lör: Q Elite – Portata 3-wing

Lördags-Q.. 4 “goa” rundor med KB, bulgarian och kroppsvikt.

Kontroll, råstyrka, balans, puls!!, spins,flow, rörlighet, koordination och en fet finisher!

Less is more. ( today 😉 ) Hur bra som helst.

Q Elite – Portata 3-wing

Warmup: BW Complex

—- 4/8, 4 Rounds —-

KB Portata Complex

Dead snatch- oh rev lunge- clean/press- sitout/floor press- oh getup

Bulgarian alt spin- clean/stancesquat

BW scorpio flow + V-leg crunch (+ cosack/ultra low lunge)

—- xtras: 4/16/4 x 2

KB renegade row + lion/swipe + sumo lift

Bosu/skipull s.leg swipes L/R

BW/MB hollow plank – kinsit/body swipe