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Complete 3 sets each:
1 Embedded BL + 3 BL Curls
1 Embedded PL + 5 Korean Dips
1 Embedded FL + 5 Weighted HLL
Finish with 10 Bridge Wall Walks
notes:
1) Warm up pulling by performing a set of reverse Yewkis, followed by a set of inverted chin-ups. The work performed should initially be quite easy and then get progressively more difficult from warm up set to warm up set.
2) Warm up pressing by performing a set of dips, followed by a set of PB Russian dips.
3) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
4) Rest 20 seconds between the embedded static and the subsequent exercise. Rest 2 minutes in between giant sets; a giant set is comprised of the embedded static and the subsequent exercise.
5) Back Lever Curls are in BtBG, pg 105. If any of the prescribed movements are too difficult or too easy for the assigned repetition range, scale them accordingly with another movement from the same family. If necessary, increase the difficulty of the reps by decreasing the speed of the movement.
