Week 2 on the 12-8-4 routine.
Warm Up (5 mins)
Main (25 mins)
1) Rowing (L8:500m:moderate)
2) Dumbell Press (10kgx12, 12kgx6, 14kgx4)
3) Deadlifts (2x2x60%RM)
4) Weighted Chins (12xBW, 4x10kg, 4x12kg)
5a) Wall Walks (2x2)
5b) Tuck/Extended Levers (30s, 20s, 10s)
5c) Frog/Tuch Planche (30s, 20s, 5s, 10s)
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