12/10,11 003 - WEEK 4 - Main Work Warmup (2-3 sets) then 3/3/3+ at prescribed weight. WARMUP - 8m » KB Pushup -> KB Body Saw -> Pushup » Worlds Great Stretch Pull-Under » Conditioning Practice Lower Assistance »8-15 GHD »6-10 Knees to Feet »C: 10 Weighted Situp »S: Pistol Squat Variations Upper Assistance »M: 8-12 DB Row »S: 8-12 Scissor KB Press »C: 10 T2B/K2C »S: Pullup/Dip Variation OR MU Practice