Mån: Q Performance – Capitaino

Ny vecka = ny Q Performance = precis lika bra som alltid 🙂

4 rundor utmaningar med KB och BW, xtra core och 2 rundor xtra godis..

Styrka, kontroll, puls, rörlighet, spänst, core, slams, koordination.. U know, same good shit 😉

Strålande insats som alltid. Nya aom rutinerade.

Q Performance – Capitaino

Warmup: BW Complex

Chi teacup n sweep+ out/up – flow

Sq- crawl/cobra/dog- tuckin- crabswitch/sq 2- sprawl/inch

Quad circles n crabturn/tripod – flow

—— 4/4, 4 Rounds ——- alt dbl

KB – DYN clean/rev lunge L/R

KB – DYN rev lunge outside swing L/R

KB – hike clean/press L/R

+

BW loaded beast- V-leg tuckin- spider push 2- tuckin/crabturn 2

BW deckroll – combat stance jump-up –  L/R

——– ABSolution: x2

KB side dips 40 –

KB kneeing stir  10

—— 4/4, 2-4 Rounds ——-

D.ball stance slam + boxjump

TRX Rip s.leg back swipe L/R

MB sonnon slam

BW Sit-thru 2 + elbow sit-thru 2