Sön: Q Elite – Brasiliko Combox

Q Elite – Brasiliko Combox

Warmup: BW Complex

— 5/4/3 ladder, 3 Rounds —-

KB dbl – pushup- renegade row- deadlift- s.clean/revlunge 2

KB kneeing band hold – BU press L/R

KB stance outside swing- clean- stance squat L/R

BW Brasiliko Combox I

• Low tornado lunge- rev crabturn- switchswipe2 – back L/R

BW Brasilico Combox II

• decksquat/legraise- rev fr.kick/dogpress- fr.kick- stanceback L/R

Rope dbl grip – side slams 10/8/6 L/R

—– ABSolution: 8/8/4 x 2

Bosu – s.hand plank + Rope quickies 16/16 L/R

Bosu – plank dip L/R

Bosu – L-sit ( s.leg touch)

—– stretch, flow, kinstretch