Complete 3 sets each:
1 Embedded XR L-sit + 5 Tempo Seated MU
1 Embedded BL + 5 Tempo ½ Reverse Crank
1 Embedded FL + 5 Tempo ½ Crank
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) 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 313 for the basic strength sets. For the pull-ups, this equates to a 3 second ascent, followed by a 1 second pause at the top, then a 3 second descent.
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.