Perform 3 sets each of:
1 Embedded BL + 6 Circular FL Pulls
1 Embedded PL + 5 Chest Rolls to PL
1 Embedded FL + 5 Half Cranks
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 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 warm-up set to warm-up set.
2) Choose an embedded static strength variation that allows you to hold for a solid 15 second static hold.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. The embedded static and the subsequent exercise comprise a single giant set. Rest 1-2 minutes in between giant sets.
4) If the MPPu/MPPr variations chosen for this workout are either not challenging enough OR too challenging for you, please scale the workout accordingly by choosing a more appropriate variation from the same family (if possible).
5) DO NOT skip the Bridge Wall Walks at the end of the Workout.