Perform supersets of dips and chin-ups for twenty minutes. Rest as necessary between supersets.
Bar dips can be improvised by dipping with your hands on the backs of two chairs or at the corner of a countertop.
- Parallel bar dips or Challenging Upper Body Press Variation (e.g. Handstand PU or Wall PU)
- Parallel bar dips or Chair dips or Push-ups
(Chair Dips: Body is in an L-position with hands in the seat of two chairs and heels resting in the seat of another chair)
- Chin-ups (substitute assisted, partial, or jumping reps as necessary)
- Assisted dips or Knee Push-ups
(Assisted Dips: Same position as the chair dips above but the heels are resting on the ground)
- Body Rows
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