003 - WEEK 3/4 - Main Work
(12/5) Warmup (2-3 sets) then 5/5/5+ at prescribed weight.
(12/6) Warmup (2-3 sets) then 3/3/3+ at prescribed weight.
WARMUP - 8m
» Foam Roll IT Bands
» Lunge with Overhead Side Lean
» Spiderman Crawl
» Conditioning Practice
Lower Assistance
»M: 8-15 GHD
»S: 6-10 Landmine Squats
»C: 20 Body Saws (# if poss)
Upper Assistance
»M: 8-12 DB Row
»S: AMRAP Stability Band Pushup
»C: 15 Weighted Situps