12/3,4 003 - WEEK 3 - Main Work Warmup (2-3 sets) then 5/5/5+ at prescribed weight. WARMUP - 8m »10 Ring Facepulls »10 Weighted Situps »10 SLDL » Conditioning Practice Lower Assistance »M: 8-15 GHD »S: 6-10 MB/SB Squats Upper Assistance »M: 8-12 DB Row »S: 8-10 DB Push Press