11/23,24,25 003 - WEEK 2 - Main Work Warmup (2-3 sets) then 3/3/3+ at prescribed weight. WARMUP - 8m »:60s - Rope Climb Practice (JHOOK,HOLDS,CLIMBS) »5 Cals Bike »20 Body Saws Lower Assistance »M: 8-15 GHD (Focus: Hamstrings) »S: 8-12 Front Foot Elevated Back-Step Lunge Upper Assistance »M: 8-12 Barbell Row »S: 8-12 Stability Pushup Shoulder Tap