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Complete 3 sets of each:
1 Embedded BL + 6 Tempo Assisted OAC (3 each arm)
1 Embedded PL + 5 Tempo Elevated HeSPU
1 Embedded FL + 5 Tempo L-sit Lifts
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) 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.
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 242 for the basic strength sets. For the Assisted OACs, this equates to a 2 second ascent, followed by a 4 second pause at the top, then a 2 second descent. For each set perform 3 repetitions on the right arm and then switch to the left arm for 3 repetitions.
6) If Elevated HeSPU are too difficult, scale down to a more appropriate HeSPU variation.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.