Tors: Q X-Wing

Torsdag. Lite avhopp på folk idag, men en go rackare ändå blir det.
Tung kb-komplex med massa annat. Ny variant med 5×5, 4×4, 3×3 + massa abs… 🙂

Q X-wing 5-4-3

– – –  5×5:
kb dbl jerks
kb renegade rows
kb front squats
kb swings
kb hi/lo windmill

– – – 4×4
kb pull w bench 210  // Susp bosu dbl step 30
TRX super-pullup 210 // Hopprep 50

– – – 3×3
boxjump from med.ball 10
kb knee clean-press-sideplank 205
KB long halo 10

– – –  ABS:
barbell hip press 15
barbell slow leg raise-push-crunch 10+10
barbell pushups 10

1 min KB russian twist
1 min Bosu X leg-toe
1 min BB/trx rollout