12-3-12 wO

Finger Hold

1 set × 2×nulls

pull-up high

1 set × null reps

Pull-Up

1 set × null+min

Glute Kickback

1 set × 2×null reps

Crunch

1 set × 2×null reps

Leg raise SBD

1 set × null reps

Pull-Up

1 set × 14 reps

Dip (Triceps)

1 set × 25 reps

Step-Up

1 set × 2×8 reps

Break

1 set × null-3min

Push-Up (Wide)

1 set × 25 reps

Inverted Row

1 set × 25 reps

Split Squat (Bulgarian)

1 set × 2×15 reps

Chin-Up

1 set × 6 reps