Between each set hold a 30 second L-Sit.
After completing 4 sets, perform 1 last set at body weight or with a band and complete as many dips as possible with perfect form. Once you are unable to reach full range of motion at the top or bottom position of the dip, stop.
Rest for 2 minutes
Tabata Mash Up
Kettlebell Swing (70#/53#) Knees to Elbows
A tabata mash up is two full 4 minute tabata cycles where each movement is alternated back and forth.