Complete 3 sets each of:
1 Embedded BL + 5 XR FL Rows
1 Embedded PL + 5 Germans
1 Embedded FL + 5 L-sit 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 15 seconds per rep.
3) 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.
4) If necessary, add weight to make any of the exercises challenging for the recommended repetition range.
5) For the XR FL Rows, choose the most challenging body position with which you are capable of performing the 5 repetitions.
6) DO NOT skip the Bridge Wall Walks at the end of the Workout.