Complete 3 sets each of:
1 Embedded BL + 5 Tempo L Chin-ups
1 Embedded XR L-sit + 5 Tempo under-grip Korean HSPU
1 Embedded FL + 5 Tempo Front Pulls
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Chin-up/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.
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 L Chin-ups, 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 L Chin-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. You may also, if necessary, adjust the body position used during the ascent of the Front Pulls.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.