Sön: Q Elite – Black Charlotte

Liten “skön” Q Elite grise-kötte-mosar-runda…

12 rundor KB- dyn low focus varvat med skipull/swipe.. jösses, det tog 😉

2304 kg och 192 st explosiv max ski-pulls + lite xtra godis 😉

Snurr/puls-faktor = 95%    Riktigt riktigt slut.

Q Elite – Black Charlotte

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- rythmic beast/sit-thru/scorpio – ginga flow

—— 8/16, 12 Rounds ———

KB tactical lunge

• Skipull swipe stance

KB alt hike/switchclean low squat

• Skipull swipe stance

KB low ½ eight low lunge stop

• Skipull swipe stance

— repeat

——- 12 Rounds ——————-

Pullup vari controlled

• BW sprawl-  elbow under/over sideswipe L/R- elbow dog

——- Absolution:

PM boat/ elbow plank – twist pulls L/R

Active recovery stretch