Tis 2: Q Performance – Crab Crusher

Osså veckans nya Q Performance med 11 pers!… en liten go killer. Igen. 😉

4 feta rundor i raskt tempo, med crab-complexer med KB + bodyweight complexer… .

Lägg till 4 rundor finisher med hopp, core och puls på det.

Sen va alla nöjda! Och matta! 🙂   Supergrymt jobbat..

Q Performance – Crab Crusher

Warmup: BW Complex

Rolldown- Squat/knee-tilt/twister- rollup- close teacup shoulders

+

Crab complex – switch/ squat/ bridge/ sitout bridge / sitout bridge TGU

——— 4 Rounds——————

KB s.hand Complex L/R  2/2

Crabswitch

Crabswitch – squat

Crabswitch- sitout- bridge press

Crabswitch- sitout- bridge press- TGU/TGD

BW Complex L/R x2

Inchworm

— DYN close push n spiderplank 2

— Alt rev pushup 2

Tuck-in

— Elbow sit-thru

— Sprawl – rev inchworm

—————————————

Finisher: 20/20/20, 60 rest x 4

BW sprawl n splitplank

BW superman

BW frontkick – spin

———

Stretch