Tor: Q Elite – EP Acon

Vem hade kunnat ana den..?   Blötaste Q i år..;-)

Ett 20-tal movs/komplexer med KB, bosu, band, rep, boll, skipull och kroppsvikt… med brutal core & finisher.

Luringar, utmaningar och skakiga armar efteråt..  Grym Q mao. 🙂

Q Elite – EP Acon

Warmup: BW Complex

—- 8/8, 2 Rounds ——

Bosu/KB – ½ eight catch-clean- side swing-  clean- press- squat L/R

+

KB dbl  s.leg DYN drop RDL  L/R

• Band kneeing pull L/R

KB dbl hike n BU clean + pushup

• Band kneeing pushes L/R

KB deadsnatch/ switch/+ halo

• Band alt kneeing flag press n och swipe L/R

+

BW dynamic frontkick spin 16

Ball – pushup- ½ bridge s.leg rotate L/R + feet-on-ball alt s.hand touch

ABSolution: 8/8/16 x 2

KB dbl windscreen wipers + L-sit up crunches

BW elbow sit-thru- down- situp + elbow lift

Bosu/KB24 dbl pilates crunches

—– Finisher: 8/16/16/32 x 2

KB quad pull L/R

B.Ropes rev fly slams

Skipull stance swipes

Band quickpull

— stretch n back-pullup hold X 2