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Tor: Q Elite – Black Phoenix Nova

Grym liten stark trio smaskade på en ny skön Q Elite på KT.

Tyvärr med än mindre yta att jobba på efter ommöbleringen.. 🙁

Råstyrka, vridningar, puls, rörlighet, core och rejäl tryck-finisher!

Strålande insats!  Som alltid…:-)

Q Elite – Black Phoenix Nova

Warmup: BW Complex

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

Quad- sit-thru- sit-thru-AIR

 

Test: elbow dog pushup

 

———– 3 Rounds –——–drop down ——-

KB Complex L/R 5/4/3

Split- clean/squat/thrust- snatch

 

KB Complex L/R 4/3/2

Crabswitch- squatup ( + press 3rd)

 

BW Complex 6/6

Kneetwist pushup- low scorpio pushup

BW Complex flow: 2/2

Fr.kick – low lunge s.hand pushup –

revlunge/elbow/ leg swope- kinstretch

 

———— 3 Rounds——-10/30——————–

KB ½ eight hook ( 2nd, 3rd with rev lunge)

Rope quick dbl waves

 

ABSolution: TAB

Bosu circles // Bosu susp dbl step

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