Ons: Q Performance – QUIckBlack

Onsdags-Q, rutinerade & 1 rookie… temat var max-tyngd, spänst, core, puls o snabba uthålliga ben 😉

TGU, revolver, bridgepress, kinstretch, switchjumps, quadtwistar… + super-core och en speed-finisher.

Sjukt bra jobbat som alltid! 2 tummar upp

Q Performance – QUIckBlack

Warmup: BW Complex

——- 5/10,  4 Rounds ——

KB TGU MAX L/R

• BW split switchjump L/R

KB bridge floorpress MAX

• BW elbow dog – leg out L/R

KB dbl revolver swings

• BW quad twist- crabturn/kinstretch- scorpio

ABSolution: x 2

KB kneeing stir 5/5

Bosu /bulgarian – off  5-5-10 x 2

+

Bosu dbl step 60 sec