Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps

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Scaling:
Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.

Beginner Option:
Pull-up negative 1-1-1-1-1-1-1 reps
Dip negative 1-1-1-1-1-1-1 reps

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