Tis 2: Q Performance – 5M Bardicon

Osså veckans nya Q Performance.. en riktig utmaning i styrka/endurance 🙂

9 feta rundor KB & BW komplexer + Core + finisher…

Ett stabilt och rutinerat gäng fick utmana sig rejält idag. Härligt matta men glada och nöjda..

Ni  e grymma!

Q Performance – 5M Bardicon

Warmup: BW Complex

Long halo 2- squat/quad press 4 – revlunge/fr.kick 4

Inch- tuck-in/ quad twist- tuck-out- inch

—– 5/5,  3 Rounds —-

KB deadclean – BU lunge/press L/R

BW front kick- rev bridge/switch  // Bench front kicks

—– 5/5,  3 Rounds —-

KB BU sideswing- stancesquat- OH press

BW quad- plankcatch- spider/legswipe- pushup- crawl

—– 5/5,  3 Rounds —-

KB ½ eight/switchclean/ row

BW low quad/dog – quadsquat – jump/switch

—- ABSolution:

KB V-sit goblet twist 

KB shintwist

KB/BW calves/toe squat

—– Finisher: —— 20/20/20-60 X 3

BW sit-thru n s.leg sprawl

BW quadpress n X-out touch

BW vari mtn climber