Tis 2: Q Performance – Amortic PLUS

Lunch-Q med en plusmeny som hette duga!!

2 bestar drog upp tempot, körde fler reps, la till Bosun o lekte med 24 och 28:orna.

Och 4 rundor finisher!  Sjukt bra jobbat!  Imponerad…

Q Performance – Amortic PLUS

Warmup: BW Complex

Teacup/twist – Rev lunge/twist

Sq- quad – sit-thru/reach/kick

Alt stance flow

—– 4/4, 4 Rounds —-

KB Amortica MINI flow

twist d. BU clean/squat-  d. lungesnatch-

side swingsquat clean-  sideswing/switchclean low stance n press  alt L/R

CB semi Esik Complex – kneeing halo – tip squat flow L/R

+

TRX Rip/Bosu – lunge shot + lungekick/shot/air L/R

BW sit-thru hold- aggressive leg kick L/R 8/8

TRX dyn underpull/ leg switch L/R   ( s.hand )

MB alt side wallslams 8/8  ( + sprawl)

—- ABSolutica/Press/Bounce x 4 !!

KB hollow plank press L/R or dbl

KB straight leg – crunches

BW quad – wall jump