Complete 3 sets each of:
1 Embedded BL + 5 Tempo XR Bulgarian Rows
1 Straight-arm Fly static + 5 Tempo XR Bulgarian Pushups
1 Embedded FL + 5 Tempo V to L HLL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Row/Pushup 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) Please note that Straight-arm Flys can be very challenging. It may be necessary to hold the bottom position of the Straight-arm Fly from your knees. Whichever position you choose to perform the Straight-arm Flys from, make sure that your elbows are completely locked at all times.
4) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
5) Use a tempo of 42X for the basic strength sets. This equates to a 4 second descent, followed by a 2 second pause at the bottom, then exploding as fast as possible into the ascent. Add a weight vest as necessary to the any of the exercises.
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.