Complete 3 sets each:
1 Embedded PL + 5 Tempo Reverse MU
1 Embedded BL + 5 Tempo Weighted Archups
1 Embedded FL + 5 Tempo Lsit Lift
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 212 for the FBE. For the Reverse MU this equates to a 2 second descent/eccentric, followed by a 1 second pause at the bottom, followed by a 2 second ascent/concentric.
5) You may scale the workout by substituting another exercise from the same movement family as necessary. For example, ff Reverse MU are beyond your current strength level, substitute another CPP variation.
6) DO NOT skip the Bridge Wall Walks at the end of the Workout.