Complete 3 sets each:
1 Embedded BL + 5 Tempo Assisted OAC
1 Embedded XR L-sit + 5 Tempo Elevated HeSPU
1 Embedded FL + 5 Tempo ½ Cranks
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Chin/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. You may also adjust the body position as necessary for the ½ Cranks.
3) Focus on maintaining completely locked, straight elbows at all times during the XR L-sits. You may adjust the position of the legs as necessary.
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 212 for the basic strength sets. This equates to a 2 second descent, followed by a 1 second pause at the bottom, then a 2 second ascent.
6) Add a 3 second static hold to the top of the Assisted OAC reps.
7) Carefully choose the depth of your Elevated HeSPU to make this exercise very challenging for the 5 repetitions.
8 ) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.
9) DO NOT skip the Bridge Wall Walks at the end of the Workout.