Lör 2: Q Performance – Pistolero

Osså veckofinalen… tyvärr bara med 1 grym rutinerad, resten halv-rookies.

Samma goa jobbiga som i måndags & tisdags. Luriga KB komplexer & BW…

Grymt bra insats, oavsett nivå och tyngd på klot/vana.

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog + Ginga/fr.kick

—- 4/4, 4 Rounds —-

KB ½ eight- squat- press + ½ eight/switch/rev lunge

• BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

• BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

• BW low underplank-switch- pushup

— BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R