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Dragon flag - Intermediate - 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
Seated L-sit hold
3 x 12 sec
Rest 60 sec
5
Tucked to advanced tucked dragon flag
3 x 5 reps
Rest 60 sec
6
Tucked to vertical dragon flag
3 x 10 reps
Rest 150 sec
Superset 3
7
Hanging retractive scapula hold
3 x 20 sec
Rest 60 sec
8
Hanging retractive scapula raises
3 x 7 reps
Rest 60 sec
9
Pull Up
3 x 10 reps
Rest 150 sec