Tuesday, August 15, 2017

Dragon Flags

Dragon Flags

Five rounds for max reps do:
 20 seconds of Knees To Elbows (don't rip)
  40 seconds of Rest
 20 seconds of Double Unders
 40 seconds of Rest

For Rx+ do Bar Muscle Ups (don't rip!), then

For time (20 min cap)
Rx
 10 Front Squats (115/63)
  20 Burpees
   30 Front Squats
    40 Burpees

Rx+ (go in teams of 2 if desired)
 10 Burpees
  20 Front Squats (135/83)
   30 Burpees
    40 Front Squats (135/83)
     50 Burpees

Extra: Handstand & Double Under drills