Complete 3 sets each of:
5 Yewkis + 1 Embedded BL
5 Chest Roll to HeS + 1 Embedded PL
6 Circular HLL + 1 Embedded FL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warmup by performing 2-3 easier MPPu/MPPr 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 warmup set to warmup set.
2) Rest 10-20 seconds between the primary exercise and the embedded static. The primary exercise and the embedded static together constitute one giant set.
3) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
4) Rest 1-2 minutes in between giant sets. Complete all three giant sets for a given combination prior to moving on to the next exercise.
5) If Yewkis are too easy, you may increase the intensity of this movement by adding weight to either your waist or ankles.
6) 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.