Tor 1: Q Elite – 3Zark Motion

Som sagt.. En Q Elite utmaning som hette duga det..

Inget som var bekvämt, om man säger så… haha 😉

9 nya feta komplexer/movs (några riktiga killers ) med KB 40, 20, 2×24, medball, slams, sprawls, kicks, rep, BW och bosu..

BOOOOOM!

Q Elite – 3Zark Motion

Warmup: BW Complex

—– 5/5, 2 Rounds ————————–

KB40 dbl dead-lift + farmwalk

KB20 Martinez II Complex 1+4

Hike-low squat- knee press- knee snatch-standup +

Twist deadclean – curtsy lunge L/R

BW Berlin III Complex – pushup- jump/ ½ locked alt fr.kick

BW Bar hang- MB in/off box – BW pullup

BW sit-thru – s.leg wall sprawl L/R

MB wall sideslam n hold Box kick

MB oh wallslam L/R

————

Finisher: x 2

Rope wave + Bosu dbl step slam 20

• KB24 dbl OH leg swipes – legraise vari 10

—- Stretch —-

Scorpio, twists, pidgeon