Lör: Q Elite – Omnicron v2

Hola-baloo… underbar go lördagsträning med goa vapendragaren och en update/upgrade på Omnicron

Balans med band & bosu, feta 28:or, KB flow, lite go BW classic, skipulls, mer band, tung o go core och en jäkla massa assaultbike

Strålande insats som alltid!!

Q Elite – Omnicron v2

Warmup: BW Complex 

— 5/5, 3 rounds —

Bosu/band low lunges – balance L/R

KB28 stance row – deadclean- press L/R

KB16 stance BU clean + press- outside swing BU clean

BW quad press- sit-thru- pushup-lion/dog 10/10/5

Skipull stance L/R + alt sides 10/10/20

Assaultbike 

—— ABSolution: 10/5 x2

KB32 dyn swing stance goblet catch

KB28 dbl floor oh hold – alt leg down

KB28 dbl  ½ bridge press

Bulgarian/Bosu 5-5-10+ off

—– Xtra+Finisher: 

Bosu/band low lunge/balance side-outwards L // Assault bike 1 min

Bosu/band low lunge/balance side-outwards R // Assault bike 1 min

Bosu/band low lunge/balance side-inwards L // Assault bike 1 min

Bosu/band low lunge/balance side-inwards R // Assault bike 1 min

— stretch