IAGMcEoDbg0
Complete 3 sets of each:
1 Embedded BL + 5 Tempo Yewkis
1 Embedded PL + 5 Tempo PL Dips
1 Embedded FL + 5 Tempo Body Levers
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier MPPu/MPPr 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) NOTE: When scaling always adjust the difficulty of the FBE so that you will be able to maintain the correct tempo, sets and reps as designated in that day’s GB WOD.
3) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep; with PERFECT position and form.
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 213 for the basic strength sets. For the Yewkis, this equates to a 2 second ascent, followed by a 1 second pause at the top, then a 3 second descent.
6) Choose the body position which best suits your current level of strength for the PL Dips. If PL Dips are too difficult, scale down to a more appropriate MPPr variation.
7) If Body Levers are too difficult, scale down to a more appropriate Straight Body Core variation.
8 ) DO NOT skip the Bridge Wall Walks at the end of the Workout.
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) for Cranks (again another I'd never tried and found a real challenge).