Tis 1: Q Elite – Bart de Gras

Riktigt grym Q Elite innan klass.. med vapendragaren Blomberg.

3 rundor KB Hero Complex, CB, BW, ropeslams o ny BW Complex som bet..

2 blistrande och brutala finishers på det…. sen va det konstant snurr 😉

Q Elite – Bart de Gras

Warmup: BW Complex

Sonnon twist – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank/dog/inch //  sit-thru – scorpio- crabturn 360

——- 3/4/12/24 — 2-3 Rounds ———-

KB Hero Complex- splitsquat-clean hero- snatch- oh lunge/sitout

CB stance outsideswing- halo/stancesquat- flag

BW/ bench jump frontkicks

Rope skater twistslams

+

BW fr.kick -squat-deck/knee-instance – stand/kneekick

——— Finisher 1 ——- 30/30/30 x3

Bulgarian stance twistpull

BW crabturn-tripod

Sprints

——— Finisher 2 ——- 30/30/30 x3

Bulgarian halo

BW crabturn-dog

Sprints

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach