Tis 2: Q Performance – REDsicon

Och en grym trio blåste av full-längdaren av veckans nya Q med 30 movs totalt! 🙂 Idag med xtra core + finisher.

Gorillas, RDL, sprawl, spins, squats, press, twistar, statiskt, scorpio, pushup, pulls, twistar, pullover, balans, dbl step, jumps, crabturns,..

Grymma medlemmar, som idag hade gott om plats..

Q Performance – REDsicon

Warmup: BW Complex

— Sit-thru2- crawl- X-dog – lying scorpio- cobra/dog/inch

— Halo alt stance low squat -twist various – dbl flag/shoulder flip

— Hollow plank – twist-sit- hipdrive/legturn

# —- Strength 5/5 x 3 ———

KB40 dbl gorilla row 2 + RDL- sprawl w straight leg back

BW crab crawl/ rev plank/ leg lift L/R

# —– 10/5, 2 Rounds ——————–

Bulgarian spin- clean/stance squat ( + twist n OH press )

— BW sit-thru 2- crawl- scorpio pushup 2 +break jump touch 2  -5

Bulgarian rev lunge twist – clean/close squat (jump)

— TRX bridge underpull – glide L-sit 5

Bulgarian oh hollow plank pullover + twist-sit/ hip-legturn/ oh press L/R 5

— Bosu – susp dbl step 30 // Step down-up-knee 10

# —- ABSolution 10/10 x 3 ————

BW alt gladiator plank – side crunch

BW L-sit – leg lift pilates style

# ——Finisher: 30/30, 30 rest x 2

MB sprawl n squatjump

BW quad walk down/up / crabturn

—

Bulgarien rev lunge oh press

BW static pushdown hold – toe alt out

—- Stretch