Complete the following:
3x5 Tempo SLS
3x5 Tempo Natural GHR
3x4 Tempo Circular Archup
Finish with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Rest 3-5 minutes between sets.
2) Perform 5 repetitions of SLS on the right leg and then immediately on the left leg prior to resting.
3) Perform the SLS, Natural GHR and the Circular Archups with a tempo of 10x1. This is read as a 10 second descent, exploding up into the ascent and a 1 second pause before beginning the next repetition.
4) Use just barely enough assistance from your arms to control the Tempo of the Natural GHR.