Lör: Q Elite – Black Luka

Håll i hatten…  Inch- cobra/X-dog- tuckin- crabturn/bridge- tuckout- low crawl back- kneedip- rollup, rev lunge/fr.kick- thai-twist 2- sq/sprawl– push/touch 2- V-dog/twist- rollup, deadlift  – dbl, suitcase, RDL, bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2, loaded beast- jump fr.kick – crocodile reach, twosteps-pushup, plank/under/swipekick, elbow dip + low scorpio, KB oh legraise + flag, renegade row hold, rope twistslams, box kicks, rope stance waves, dbl hike cleans, farmwalk…

En vanlig Q Elite med andra ord.. 🙂  Puh… en dödlig liten rackare.

Q Elite – Black Luka

Warmup: BW Complex

Inch- cobra/X-dog– tuckin- crabturn/bridge– tuckout- low crawl back- kneedip– rollup

Rev lunge/fr.kick– thai-twist 2- sq/sprawl– push/touch 2- V-dog/twist– rollup

——- 4/8, 3 Rounds ———

KB32 dbl – deadlift  – dbl, suitcase, RDL

KB Luka Complex L/R x 2

Bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2

• + alt

BW Loaded beast- jump fr.kick – crocodile reach

BW twosteps-pushup

BW plank/under/swipekick

BW elbow dip + low scorpio

ABSolution/Finisher: x3

KB oh legraise + flag

KB32 Renegade row hold

+

Rope twistslams

Box kicks

Finisher 2: x3

Rope stance waves 16/16

KB24 dbl hike cleans

Stretch + KB 32 dbl farmwalk varis