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Sön: Q Elite – Karpilitov

Skön “liten” söndags-Q a la solo..😁

4960 kg KB komplexer + brutal kroppsvikt…och flow
+ Rundor mördar-core
+ löpning + vadpressar..

Ka-ka-baaaam 🤣🤘⭐💪

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



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