Tor: Q Elite – dRaculatoff

Torsdags-Q…. flow… ?!?!  Hahaha NOT!

Brutalflow mer då… 4 tänkta blev 2.

KB varvat med Bulgarian.. + finisher/core.. fy tusan 😉

Q Elite – dRaculatoff

Warmup: BW Complex

Mini-bands: OH alt down, stance raise, stance bent pull, alt arm raise, dbl under flys

KB32/40 – alt deadlift L/R+ dbl lift

—— 8/4/4, 2-4 Rounds —-

Bulgarian 1: spin-squat

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 2: pushup+ alt knee jump

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 3: low pump swings 

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

KB dbl Martinez shoulder openers

BW dyn lion/spider plank- scorpio- quad/crabturn/reach

—- Finisher: 4/8/8/40 x 2

KB deadstart alt clean- hike alt snatch+press up- squat

BW hollow plank- alt sleg X-touch

DBall 15 s.leg slam L/R

Assault bike max