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              <span class="initials">DEC 20</span>
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              <a data-turbo-action="advance" class="post-title" href="/iron-forge-chipper-2024-12-20">Iron Forge Chipper // Friday - 2024.12.20</a>
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              <a href="/workout_structures/chipper">Chipper</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/dumbbell">Dumbbell</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>50 Dumbbell Thrusters</li>
<li>40 Dumbbell Deadlifts</li>
<li>30 Dumbbell Box Step Overs</li>
<li>20 Dumbbell Renegade Rows</li>
<li>10 Dumbbell Snatches</li>
</ul><br><p><strong>Dumbbell Weight:</strong> Choose a challenging weight that allows for good form throughout the workout.</p><br><p><strong>Time Cap:</strong> 20 Minutes.</p><br><p><strong>Instructions:</strong> Complete all reps of each exercise before moving on to the next. Break up the reps as needed to maintain good form and intensity throughout the workout.</p>
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