Ons: Q Performance – Blacksmith

Knökfull onsdags-Q ( som vanligt ;-)) varav 3 Q-instruktörer.

Enkelt, brutalt, svettigt och mkt uppskattat veckoprogram!!

Och några maxade på rejält. Glada o grymma Q:are på ett grymt pass..

Q Performance – Blacksmith

Warmup: BW Complex

Halo – big halo spin- inch- push/touch 2

Rev lunge/fr.kick/cosack/scorpio – rollup

—- 5/5 – x3

KB deadclean n rev lunge L/R ( + cleanswitch)

BW sit-thru 2- crawl/pushup ( + tuckin/out)

—- 5/5 – x3

KB halo n squat ( + dyn swingcatch n twistsquat)

BW scorpio flow (+ bridge reach)

—- 5/5 – x3

KB kneeing clean – press – snatch (+ windmill)

BW low glide – leg swipe ( + pushup)

—— ABSolution: —- L/R x 3

KB s.arm hollow plank – flutter kicks

KB ½ TGU

—- Finisher:

20/20/20+ 60 rest, 3 Rounds

KB deadpull/squat/curl – KB plank spider – KB ½ eight

—– Stretch—-

Hamid, John, Jessica, Magnus, Irene, Josefin, Anna, Mikael, x?