| Warmup 10:00 of: :10 ring support (top) :05 ring support (bottom) :30 waiter’s carry hold/side 24/16 Then go through a dips progression and warm up your shoulder to overhead |
| Workout 21-15-9 Ring dips Shoulder to overhead 115/75 Rx+–go from the high rings |
| Cooldown 1:00 pec smash/side 20 pvc passthroughs Then get on a machine or go for a run for any remaining time |
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