Dragon flag - Intermediate - Week 3/8 - 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 dragon flag hold
3 x 10
sec
Rest 60 sec
6
Tucked negative dragon flag
3 x 10
reps
Rest 150 sec
Superset 3
Rest 60 sec
8
Tricep extension skull crushers
3 x 15
reps
Rest 60 sec
9
Straight arm to long lever plank
3 x 5
sec