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Human flag - Advanced - Week 4/8 - Workout 1/3

Level:
40 min
Superset 1
1
Jumping Jacks
2 x 30 sec
Rest 30 sec
2
Arm Circles
2 x 30 sec
Rest 30 sec
3
Dead Hang
2 x 20 sec
Rest 150 sec
Superset 2
4
One arm dead hang
3 x 10 sec each side
Rest 60 sec
5
Vertical flag hold
3 x 5 sec
Rest 60 sec
6
Reverse vertical flag hold
3 x 5 sec each side
Rest 150 sec
Superset 3
7
Wide pull ups
4 x 8 reps
Rest 60 sec
8
Hanging Oblique Knee Raise
4 x 10 reps each side
Rest 60 sec
9
Straight arm side plank raises
4 x 10 reps each side
Rest 150 sec