Complete 3 sets of each:
1 Embedded BL + 5 Tempo XR FL Rows
1 Embedded PL + 5 Tempo XR PPP+
1 Embedded FL + 5 Tempo Body Levers
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Row/Pushup 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 323 for the basic strength sets. For the XR PPP+, this equates to a 3 second descent, followed by a 2 second pause at the bottom with the feet elevated, then a 3 second ascent.
6) Be sure to use a full ROM during the XR FL Rows.
7) Focus on maintaining completely locked, straight elbows at all times during the PL with the hips at shoulder height. You may adjust the position of the body as necessary.
8 ) If XR PPP+ are too difficult, scale down to a more appropriate pushup variation.
9) If Body Levers are too easy, increase the intensity by adding weight at the ankles.
10) DO NOT skip the Bridge Wall Walks at the end of the Workout.