Today I repeated the workout with tag '3'. The goal was session was 3 sets of 12 reps with about 2 minutes rest between an exercise.
Warm Up (5 mins)
Main (20 mins)
1a) Rowing (1x120s - Medium Resistance, 29rpm)
2a) Assisted Pistols (3x12 - with '8')
2b) Frog Planche (2x30s)
3a) Wall Assisted Handstands (3x30s)
3b) Kneel Backs (3x30s)
4a) 30s Chin Up (3x1)
4b) Tuck Lever (2x30s)
The 30s chin was a new addition. 15s up and 15s down. I found in hurt my forearms more than anything. This along with the pistols, left me pretty sore coming out of the gym. I had figured on it being an easier day!