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Complete 3 sets of each:
1 Embedded BL + 5 Tempo Seated MU
1 Embedded PL + 5 Tempo Side Lever Pulls
1 Embedded FL + 5 Tempo Body Levers
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier CPP 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 312 for the basic strength sets. This equates to a 3 second descent, followed by a 1 second pause at the bottom, then a controlled 2 second ascent.
5) 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.