Complete 3 sets each:
1 Embedded BL + 5 OAC
1 Embedded PL + 5 XR Strap HSPU
1 Embedded FL + 6 Windshield Wipers
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Chin/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.
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.