Mån: Q Performance – Droid Qusico

Och där kom den.. veckans nya Q med både trogen rutinerad skara o rookies.

Riktig “hjärn-gympa” a la Q, luriga komplexer, slams, twistpulls, broken scorpions och en finisher-classico  😉

Grym insats som alltid! Nya som rutinerade..

Q Performance – Droid Qusico Brohken

Warmup: BW Complex

Teacup + chi reach – low lunge -twisters  

Close hand cobra/dog/bear – bridge + quadpress 

—-   4/4 , 4 Rounds ——-

KB Qusico Complex L/R

D.clean- ½ hook lunge – snatch lunge/up- hike BU catch/squat

• BW sprawl- crawlback- squatjump- crawl- squat-in

BW Berlinos Complex

Kneeing-to-squat +dip *- plank/elbow dip/pushup*- wide fr.kick/ broken scorpio pushup

Bulgarian kneeing twist-pull L/R

+

MB hollow plank wall  throw

——  5/5, 3 Rounds ——-

KB stance hipull

BW elbow- underswipe + hand-to-knee kick

MB DYN splitjump- pushtrow L/R

——- Finisher:

TRX underpull/row – 100