Complete 3 sets each of:
1 Embedded BL + 5 Tempo TOPs Pulls
1 Embedded PL + 5 Tempo PL Dips
1 Embedded FL + 5 Tempo Curl-ups
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up 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 warm-up set to warm-up set.
2) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
4) Use a tempo of 313 for the basic strength sets. For example on the TOPs Pulls, this equates to a 3 second ascent, followed by a 1 second pause at the top, then a 3 second descent.
5) Add as much weight as possible to make the TOPs pulls & Curl-ups challenging for the 5 repetitions. Do not add so much weight that it is no longer possible to maintain the correct tempo.
6) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.