Tors: Q Elite – Riot Martinez

Ruskigt fet o go torsdags-knuffare… En trio Q:are på KT.

3 rundor blytung & lång KB complex med dubbla klot.  Runt 1000 kg/runda…

Massa xtra godis mellan varv och rejäl core-omgång efter… sen va vi nöjda 😉

Q Elite – Riot Martinez

Warmup: BW Complex

Chi teacup n sweep+ out/up + low lunge twist – flow

Crabturn- tripod- scorpio/return- cobra/dog – flow

3 Rounds

KB Complex 10/5

Outside legdriver/rocket

Outside cleans

Explosive deadlift jumps

See saw deadrows

Dbl swings  ( alt hike n clean)

+

BW fr.kick glide- rev scorpio- fr.kick flow L/R

+

Bosu dbl step w CB stance gamma- outside swing/clean

Xtras CORE:

KB dbl clean- revlunge- dbl press L/R

KB OH s.leg glute-bridge L/R

Bosu s/dbl oh arm swipe

+

KB oh hold- leg dip/raise + crunch

Bosu core Complex

• 5/5/10, L/C/R 30