Tis 1: Q Elite – Falcon Code

Egen tisdags-Q Elite… och en grym sådan!!

Massa nytt, nya kombos, nya movs… dubbla KB, dubbla CB, KB flow, BW kombos, CrossCore, skipull & balance/core..

Blir en grymming på lördag..fullt ut v2 då 😉

Q Elite – Falcon Code

Warmup: BW Complex

Sq- crabturn/tripod– DYN low lunge/fr.kick- scorpio

Sonnon shouldertwist- twist splitsquat

——– 2-4 Rounds —– 4/8 ———————————-

KB dbl pushup 2- hikeclean- deadclean- squat- alt press

BW bench- DYN frontkick

CB dbl flow

Alt halo/twist flag – dbl dipswing/twist squat n twist – dbl spin/rev lunge

KB BU flow

Hi pull- rev lunge clean/sit-out- stance clean- bentover/press

BW Low glide- pushup/s.hand swipe + flow – crabreach- underswitch/low lunge – fr.kick

CrossCore rev fly alt press + plank/crunch

————————————————-

Finisher: x 4

Skipull stance

KB s.leg up clean-hold