Complete 3 sets of each:
1 Embedded XR L-sit + 5 Tempo XR Bulgarian Dip
1 Embedded BL + 5 Tempo Half Neg MU
1 Embedded FL + 6 Tempo Under-grip HLL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Curl/Dip 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 144 for the XR Bulgarian Dip and the Under-grip HLL. As such, for the Under-grip HLL the breakdown of the tempo will be a 1 second ascent, followed by a 4 second pause at the top, then a controlled 4 second descent.
5) The assigned tempo for today’s GB WOD will not apply to the Half Neg MU; simply perform this element as slowly as you are able.
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.