Perform 3 sets each of:
1 Embedded BL + 5 XR Bulgarian Rows
1 Embedded PL + 5 XR Bulgarian Pushups
1 Embedded FL + 5 Russian Leg Lifts
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Row/Push-up 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) Choose an embedded static strength variation that allows you to hold for a 15 second static hold.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. 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) DO NOT skip the Bridge Wall Walks at the end of the Workout.