Week 6 - Repeat 2/4 - Final week of hypertrophy focus

Day 1 B

Incline Bench Press - 4x5
Flat Dumbbell Press - 4x8
One Arm DB Row - 4x5 (each)
Weighted Strict Chin-Ups - 4x8
Dumbbell Side Raise - 3x8
Incline DB Curl - 3x8
Tricep Rope Extension - 3x8

100 DB Thrusters for time @35/20 ; every time you break ; perform 30 mountain climbers

Day 2 B

Front Squat - 4x5
Deadlift - 3x5
Hex Bar Deadlift - 3x8
Leg Extension with pause - 4x8
Standing Calf Raise with pause at top- 3x8

21 sit-ups ; 15 hollow rocks ; 9 t2b ; 400m run - 5 rounds

Day 3 B

Flat Bench Press - 3x12
Incline Dumbbell Fly - 3x12
Bent Over BB Row - 3x12
Pull-Ups 3x12
Seated DB Press - 3x12
Barbell Curl - 3x12
Skull Crusher - 3x12

1 mile odd-object carry

Day 4 B

Back Squat - 4x12
Bulgarian Split Squat - 3x12 (each leg) 
Leg Extension - 3x15
Leg Curl - 3x12
Barbell Hip Thrust - 3x12
Seated Calf Raise - 3x15

1000m row
50 goblet squats @53/35
50 burpees