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Dragon flag - Intermediate - Week 5/8 - Workout 3/3

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
Band Shoulder Dislocates
2 x 30 sec
Rest 150 sec
Superset 2
4
Scapula Pull Up
3 x 10 reps
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
7
Plank Advanced
3 x 15 sec
Rest 60 sec
8
Tricep extension skull crushers
3 x 15 reps
Rest 60 sec
9
Straight arm to long lever plank
3 x 10 sec
Rest 150 sec