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

Posted by Jeremy Meredith

  1. 45lbs in pack for dips


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