Lör 1: Q Elite – Calphino Burn

Lördagsmorgon.. torsdagstestet blev ny fet Q Elite i rutinerat sällskap.

Focus på tyngd, power, ben, flow, armar, rotation, spänst, vader, puls och beslutsamhet 🙂

Q mao… 😉

Q Elite – Calphino Burn

Warmup: BW Complex

Chi teacup n sweep+ out/up – flow + Marlo squat flow (traveling)

Crabturn/tripod – flow + Ginga 3 n fr.kick  -flow

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3 Rounds

KB 20-24-28  –  Complex 2/5/5/2

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KB Kneejump + deadsnatch L/R

KB clean – lunge (op side) L/R

KB sprawl – goblet catch – squat jump

KB kneeing clean – press- sitout L/R

+

BW Chi teacup – sweep+ out/up – cosack/ rev fr.kick/ scorpio push – flow L/R

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Xtras: 3 x Calf press + toejumps 8/16

TAB: 1

Bulgarian spin pulls // treadmill run

TAB: 2

BW crabswitch-tripod-scorpio flow  // treadmill run