4 sets, heavy across:
6-8 weighted dips
12-15 heavy dumbbell pull-overs
90-seconds rest between sets
*Post dip weight to comments
20 minutes at an easy/moderate pace (5 rounds):
1 minute cardio machine (Ski/Bike/Row)
1 minute skipping
1 minute bear crawl
1 minute alternating box step-ups *set box to ~knee height
45lbs in pack for dips