Ring Dip Skill Review:

Take 10 mins to review ring dip form and practice progressions

Conditioning:

For steady movement:

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Shoulder Press (50s/35s)

- Complete 5 Ring Dips or 10 Bench Dips after each set

(Time cap: 14 mins)

- Rest 3 mins before beginning accessory work

Accessory:

3 sets:

12 Dumbbell Lateral Raises

18 Dumbbell Hammer Curls

12 Dumbbell Front Raises

- Complete with double dumbbells

- Rest as needed between sets