Tis: Q Elite – Palconi Rox

Booom!.. tung och övergrym KB complex, supertwists, rip play, tucks, slams, airbike & core de luxe..

En helt vanlig go tisdags-Q mao 😁👍

Q Elite – Palconi Rox

Warmup: BW Complex

—– 4/8, 3-4 Rounds —

KB24 Palconi Complex 2

• d.clean- sideswing out- halo L/R
• pushup- alt row- dbl hike clean/ squat- stance twist 2

Band stance power-twist L/R

TRX Rip CTRL stance OH bent-twistreach- stance backstep outside backslash L/R

BW tuck sidejumps 8- sit-out- leg up/out L/R x 2

Deadball stance slam n sprawl

—– ABSoFinisher:  x 2

KB floor hold – BW hollow plank n frog-crunch +  alt BW corkscrew 8/8

BW back pullup 4

Assault bike – max // Skipull alt outside stance

— light treadmill running

— stretch, kin, dog, low lunge