Mån: Q Performance – Lumin 0Xi

Hello monday.. hello new Q!!

4 goa rundor KB/BW komplexer, bulgarian, rope x 2 och wallslams..

Och blev både svettigt och jobbigt denna vecka oxå..;-)

Grymt jobbat som alltid!

Q Performance – Lumin 0Xi

Warmup: BW Complex

Inch/ cobra/ push- low lunge swipe

Sq/ quad twist/ crabturn

Teacup – stance windmill twist

—— 5/5, 4 Rounds —–

KB/BW Lumin Complex 5/4/3/2

KB d.clean- squat- crabturn- squat- ½ eight/switch – press L/R

&

BW s.hand frontkick n crabturn L/R

+

Bulgarian twistlunge -clean-  splitjump switch

Rope 1 light – hollow plank w angel-oh flys

Rope 2 heavy – pushup/knee break kickswipe

MB Kneeing – twist under wallslams + squat twist under slams

— xtra Core: BW Alexia deadbug

— Stretch