Sön: Q Elite – Karpilitov

Q Elite – Karpilitov

Warmup: BW Complex

—– 5/5, 2 Rounds —

KB24/20 hikeclean- sideclean n squat

KB24 row 2 n dyn row switch

KB24/20 kneeing op clean n press

KB24/20 stance swing- dbl outside- am swing/ switch ( 2nd snatchswitch)

+

BW spider- elbow dip/knee-in – low leg swipe- low back- dog

BW 2-point AIR-turn L/R

—- ABSoCore: 5/5/10 + 4, 2 Rounds

BW plank side tucks

Ball s.leg plank glide

Ball core X – side lifts

BW shinbox flow – flip/low lunge- dip/reach

— spin-off

Treadmill soft run 60s + KB24 stance curl

Treadmill soft run 60s + KB24 goblet stance twist

— xtra 2 Rounds

Calves press 10+10, s.leg 10+10