Inverted hang slow eccentric to hang... 3 sets of 2x8-10s. Two sets are clustered 1 minute apart, with 4-5 minutes rest between each cluster.
So 1x10s 1 min 1x10s, 5 min, 1x10s 1 min 1x10s, 5 min, etc.
Looks like you may be able to do it in straddle.. try not to pike at all. If you to fall faster it's fine. Just means you're not ready for the full thing yet.
Once you can do this solidly you should be able to do the full thing.