12/7,8 003 - WEEK 4 - Main Work Warmup (2-3 sets) then 3/3/3+ at prescribed weight. WARMUP - 8m » Foam Roll Quads » Low Squat Lateral Lunge » Lateral Bear Crawl » Conditioning Practice Lower Assistance »M: 8-15 GHD »S: 6-10 Heavy Back Step Lunges »C: 20 Body Saws (# if poss) Upper Assistance »M: 8-12 DB Row »S: AMRAP HSPU or Variations »C: 15 Weighted Situps