Sön: Q Elite – Ne0n3ri

Dyngblött!

Q Elite – Ne0n3ri

Warmup: BW Complex

—– 4/4, 2 Rounds —-

Bosu/Band heavy squat

Bosu sideplank crunch n reach L/R

Bosu/band quad downfly – sit-thru L/R

KB24 RTW – dyn slingshot- outside lungeswing- gunpump- clean/press L/R 

PARA archer pushups L/R

BW tornado- turn- turn- frontkick- stance jump L/R

KB24 dbl OH hold legraise + floor wipers

DB29 stance slams

—Absolution/balance: 8/8, 2 Rounds —

KB24 dbl torito + outside swings

Bosu/band s leg lunge hold n twistpull L/R

BW crabturn/kneedip + dyn s.hand flipsprawl L/R

— 16/16/16 + 1 min, 2 Rounds

KB RTW w stop twist

Pirate skipull alt 1 hold- 1 pull

Treadmill light run

— stretch