Sön: Q Elite – PharaleX v2

Uppdaterad torsdags-mysare.. med plusmeny, godis och mer av allt..

Dynamic balance, press, balanced clean, hike superman, legswipes, slams, ball- frontkick/pushup, rope slams, K08 fly’s n twist n pulls, pole flag, elbow coreplay, toritos, scorpio-twists, treadmill running, halos, torito-play, K08 twist-punch, rtw, lungepulls and some fingerpushup..👍👌

Grymt go Q mix.. inkl 4 intervallrundor på löpband .

Jösses va blött .😁

Q Elite – PharaleX v2

Warmup: BW Complex

—– 4/4, 4 Rounds —

Phara KB/BW Complex

KB24 s.leg RDL row- s.leg d.clean- rev lunge/press/backsit L/R
KB24 dbl hike superman L/R
BW elbow down- tilt- legswipe L/R

D.Ball knee slam- low lunge pushup-balanced fr.kick- deck roll switch

Rope V-sit in/out slams 16

K08 stance dbl grip underfly -to-revlunge pull L/R

–Xtra BW finger pushup + ass. s. hand pushup

—- ABSolution: 4/4/8 x 2

Pole legtwist + legraise + flag

BW elbow sit-thru- down- situp – alt side

—– xtra: 16/4 , 2 Rounds —

KB24 dbl torito swings ( forw/rev)

BW scorpio land/twist/reach

——– 30/15 X 4, 2 Rounds ——–

KB24 rtw w stop n press // Treadmill run

KB24 halo- torito+ outside swings// Treadmill run

—–TAB: 2 Rounds

K08 lunge-hold pull / strict fr.raise (palms up) L/R // Treadmill run

K08 stance punch twist ctrl L/R// Treadmill run

—twist stretch

Posted by admin on May 31, 2020 in Bilder, Q-Fit, Workout | 0 comments