Complete 3 sets each:
1 Embedded PL + 5 Tempo Seated MU
1 Embedded BL + 5 Tempo Archups
1 Embedded FL + 5 Tempo Undergrip HLL
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 FBE. For the Seated MU this equates to a 3 second ascent/concentric, followed by a 1 second pause at the top, then a 2 second descent/eccentric.
5) You may scale the workout by substituting another exercise from the same movement family as necessary.
6) DO NOT skip the Bridge Wall Walks at the end of the Workout.
