Dragon flag - Beginner - Week 2/8 - Workout 3/3
Superset 1
Rest 30 sec
2
Mountain Climbers
2 x 30
sec
Rest 30 sec
3
Band Shoulder Dislocates
2 x 30
sec
Rest 150 sec
Superset 2
Rest 60 sec
5
Tucked negative dragon flag
3 x 3
reps
Rest 60 sec
6
Dragon Leg Raise Hold
3 x 20
sec
Rest 150 sec
Superset 3
Rest 60 sec
8
Tricep extension skull crushers
3 x 8
reps
Rest 60 sec
9
Straight arm to long lever plank
3 x 5
reps