Complete 3 sets each:
1 Embedded PL + 5 Tempo Wide MU
1 Embedded BL + 5 Tempo HeS RLL
1 Embedded FL + 5 Tempo Straddle V-ups
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. This equates to a 2 second ascent, followed by a 1 second pause at the top, then a 2 second descent.
5) You may scale the workout by substituting another exercise from the same movement family as necessary.
6) If the HeS RLL and Straddle V-ups are not challenging enough on their own, add ankle weights to increase the intensity until these are quite challenging for the 5 repetitions.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.