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Dragon flag - Advanced - Week 7/8 - Workout 2/3

Level:
40 min
Superset 1
1
High knee taps
2 x 30 sec
Rest 30 sec
2
Mountain Climbers
2 x 30 sec
Rest 30 sec
3
Arm Circles
2 x 30 sec
Rest 150 sec
Superset 2
4
Dragon Hip Lift
3 x 7 reps
Rest 60 sec
5
Tucked to dragon flag
3 x 2 reps
Rest 60 sec
6
Tucked to straddle dragon flag
3 x 5 reps
Rest 150 sec
Superset 3
7
Front Lever Tuck Raise on Bar
3 x 5 reps
Rest 60 sec
8
Inverted row hold
3 x 7 sec
Rest 60 sec
9
Pull Up
3 x 10 reps
Rest 150 sec