10/13, 10/14 & 10/15

Main Work
Weight Loss: 3/3/3+
Hypertrophy: 3/3/3/Joker Set
Strength: 3/3/3+
Power: 9x2

Lower Assistance
»6-8 GHD SLOW
»8-12 Ab Wheels

Upper Assistance
»6-8 DB Row
»8-12 LR SA DB Bench

Skill Assistance
»AMRAP Peg Board Pullups
OR
»Use a Pinnacle Program to work on Skills.