Tis: Q Elite – Atlas Blackstar

Q… så jäkla bra. Ny “go”, svulstig, övergrym och utmanande tisdagsbumlare!

Dubbla KB & BW – halos, twistar, atlas, archer, squats, press, rotation, spins, ropeslams, boxkicks, ball, band, core, assault bike, swipes, frogs, quads n swings… 🙂

Q Elite – Atlas Blackstar

Warmup: BW Complex-  band twist- bridge hip rot

—- 4/4, 2 Rounds —-

KB dbl hike- low swing- clean/stancesquat

• Band alt halo/twist flow L/R 8/8

KB atlas oh squatclean (+ choke grip alt snatch)

• BW/paralettes – archer wide pushup

KB dbl stance clean n rot alt press L/R

• BW frog press – s.leg out

KB BU halo – stand/kneeing/sit – back L/R

• BW fr.kick spin

Assault bike – 12k semi max

Box kicks slam L/R

—– ABSoFinisher: 8/8, 2 Rounds

Rope  rev lunge slam/ kneekick slam L/R 16/16

Bosu Quad 360 walk

Ball/Band – rev alt swipe/crunch – alt swipe flys- sideplank reach 16/16/2

Plate dbl 20 stance outside swings

—– stretch – kin, extend