Tis 2: Q Performance – Carrax Bone

Lunch-Q med 1 från full klass och 60 min varianten med xtra core.

Luriga grepp, vridningar, koordinationer, rörlighet med klubborna.

Grymt bra jobbat av alla!

Q Performance – Carrax Bone

Warmup: BW Complex

Halo swipe- crawl- X-dog- cobra/dog/inch- rev lunge twist

Quad press- crabturn/reach – break jump touch

——– 4/4/8, 3-4 Rounds ——-

CB Bruiser – L/R or combo

• hikeswing n halo
• hike n tilt rev lunge/catch + oh press

CB semi-bruiser  – L/R or combo

• OH pullover decksquat twist revlunge
• rev lunge-uppercut

MB kneeing side-throw L/R 8/8

BW quad- wallsprawl- wallplank- crawl- scorpio pushup +break jump touch 2

KB crabturn n bridgepress  L/R

——- BW finish x3

Revolving twistpress L//R

Decksquat- legsup

Squat/sprawl- dog + low glide plank

Frontkick/leg kickup L/R

ABSolution:

Sit-thru hold + 4 lifts + 3point crab x 3  L/R

Bosu X-knee max– 30-70

—- Stretch—-