Tor: Q Elite – Chicano Brut

Råstyrka, rörlighet, core, explosivitet, tryck, flow och en massa kontroll & balans.

Q Elite mao… 3600 kg + allt annat godis

Och.. precis lika bra/jobbigt som alltid 🙂

Q Elite – Chicano Brut

Warmup: BW Complex +Quad – glide, circles, stretch

—— 4/4 – 2 Rounds —

KB dbl paused deadlift

KB dbl ½ bridge , alt s.leg – floor press

KB kneeing halo-clean-press – TGD- oh floor twist- TGU

KB/bench X-row

KB Swol Complex

Op hand kneeing dead-snatch- snatch/oh rev lunge – jumpswitch

BW Complex flow 4+4+4+4+4

• twosteps-pushup
• plank/under/swipekick
• elbow fr.kick
• dolphin pushup
• low scorpio

BW L-sit pullup

CC pushup ( wide-out)

CC palms in -close  hi pull

Active recovery – kneedip- kinstretch vari

ABSolution/Balance:

Bosu/Bulgarien ( off)  8-8-16 x2

Bosu X-leg 8/8

+

Bosu balance Complex

Bosu yoga reaches/twist