Lör 1: Q Elite – Lemon Bridge

Först ut… en ny liten Q Elite med nya kombos.

Bruiser, pullups, gamma-flag, kickspins, bottoms up, slams, renegades..

Härligt genomkörd. Igen 😉

Q Elite – Lemon Bridge

Warmup: BW Complex

Teacup forw/rev  n squat+ open/close  

Teacup forw/rev n OH twist lunge +  twistpunch 10

Quad circles n crabturn/tripod + shinbox/turn

Front.kick/dog…

—————–2 Rounds ——————-

CB bruiser – side dips & side swings

CB gamma flow – rev lunge swing- flag squat

KB dbl swing- clean/oh squat- swing – BU clean squat

BW pullups

BW fr.kick spin

Rope slams twister

KB renegade row n deadlift