Week 7

Day 1

Squat - 6x2 - aim to add 5-10# to last weeks
Narrow Stance Back Squat - 3x8
Front Squat - 3x8
Weighted Calf Raises - 3x15
Hollow Hold - :20s on, 40s off - x 5 rounds
Heavy Wall-Balls - 3x20 - rest as needed to get these unbroken

Day 2

Bench Press - 6x2 aim to add 5-10# to last weeks
Incline Dumbbell Press - 3x8
Flat Dumbbell Flys - 3x8
Push-Ups - Max 5 minutes - add weight if possible (vest/plate etc)
Plank - 5x60s, rest 60s (on forearms)

Day 3

Deadlift 6x2 - aim to add 5-10# to last weeks
RDL - 3x8
Hamstring Curls - 3x8
Banded KB swing - 5x8 - after each set perform max strict pull-ups
Two Arm Dumbbell Row - 3x12
Ring Row - 3x10 with squeeze at chest

Day 4

press 6x2 aim to add 5-10# to last weeks
flat dumbbell bench - 4x8
narrow grip dumbbell bench press - 4x8
arnold press - seated (back flat against walk ideally) - tabata x 8 rounds - :20s on , 10s rest
hollow rocks + t2b + sit-ups - 21-15-9