Complete 3 sets each of:
1 Embedded BL + 3 assisted OAC
1 Embedded PL + 5 elevated HeSPUs
1 Embedded FL + 5 L-sit Lifts
Finish with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier pull-up/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Rest 10-20 seconds between the embedded static and the subsequent exercise. For the OAC perform one embedded BL rep and then 3 right arm OAC. Repeat on the left side.
This will constitute one set.
3) Rest 1-2 minutes in between giant sets.
4) If any of the movements are too difficult or easy for the prescribed repetition range, scale them accordingly with another movement from the same family.
5) Choose an embedded static strength variation that allows you to hold for 5-10 seconds per rep.
6) Elevated HeSPUs are found on BtGB, pg 78.