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Human flag - Advanced - Week 3/8 - 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
Planche Lean
3 x 8 reps
Rest 60 sec
5
Reverse vertical flag hold
3 x 5 sec each side
Rest 60 sec
6
45 degree flag hold
3 x 5 sec each side
Rest 150 sec
Superset 3
7
Archer Pull Up
4 x 6 reps each side
Rest 60 sec
8
Chin Up
4 x 8 reps
Rest 60 sec
9
Straight arm side plank hold
4 x 30 sec each side
Rest 150 sec