Ons: Q Performance – Crab Crusher

Fullknökad onsdags-Q. Igen.

Lika bra. Lika tungt. Lika komplexicerat. Lika svettigt. Och lika bra jobbat 🙂

4 tunga rundor med Kettlebell-crabswitch/TGU + BW Complex.

Alla fick till det på slutet. Kanoninsats! Igen!

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