Heavy back and triceps day

You can also find this workout and others on WID Today (What I Did Today).

3 rounds

3 strict pull-ups with 20# weight vest / 5 standard strict pull-ups / 9 assisted pullups with bands

Then

3 rounds

3 strict tricep dips with both chains / 5 tricep dips with one chain / 9 strict bodyweight tricep dips

Then Week 53 of The Arena: 3 rounds of 30 pushups / 50 mountain climbers / 90 jumping jacks

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