On the 12 mins x 2
50 GHD sit-ups
40 OHS 95/65
30 Burpees
20 HSPU
10 RMU
On the 12 mins x 2
50 GHD sit-ups
40 OHS 95/65
30 Burpees
20 HSPU
10 RMU
On the 3 mins x 15
1. Bodyweight bench press for 15 reps + 15 strict pull ups
2. Alternating bicep curls 15 reps per side + 15 skull crusher
3. 12 per side bulgarian split squats + 15 V-ups