I’m starting to dig pull-up day. all my sets completed, with no going back and having to add sets. Current weight is 167 at 12% body fat.

Chin-ups: 3×10
Wide Grip Pull-up: 3×10
Assisted Pull-up with towel: 3×4
Rows: 3×10
Lat Pull Down: 185lb 3×10
Shoulder Flys: 17.5lb dumb bells 3×10
Handstand push-ups: 3×5
Ab Chair: 165lb 3×20
Stability Ball crunches: 3×30
Glide crunches: 3×30
Dragon Flags: 3×7