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Human flag - Intermediate - Week 1/8 - 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
Hanging one arm switch
3 x 6 reps each side
Rest 60 sec
5
Wide scapula pull up hold
3 x 8 sec
Rest 60 sec
6
Pull Up
3 x 6 reps
Rest 150 sec
Superset 3
7
Wide pull ups
4 x 5 reps
Rest 60 sec
8
Hanging Oblique Knee Raise
4 x 8 reps each side
Rest 60 sec
9
Side flag leg raises
4 x 6 reps each side
Rest 150 sec