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Complete 3 sets of each:
1 Embedded BL + 5 Tempo FL Pulls
1 Embedded L-sit + 5 Chest Roll to HeS
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 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.
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 first and third FBEs. As such, for the L-sit Lifts the breakdown of the tempo will be a 2 second ascent, followed by a 4 second pause at the top, then a controlled 2 second descent.
6) Add weight as necessary to the any of the exercises to make them very challenging for the five repetitions.
7) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.
8 ) DO NOT skip the Bridge Wall Walks at the end of the Workout.