Session 4 (Tuesday afternoon):

Prowler push plus pull (10kg)
rest 2 min, repeat x 3

Battle rope double arm waves (30 seconds)
rest 1 min, repeat x 3

Battle rope alternating waves (20 seconds)
rest 1 min, repeat x 3

40s weighted plank x 2 (5kg & 10kg)

Session 5 (Thursday morning): Don’t remember most of it lol

Stepups x 15 each leg
TRX pull ups x 8
Dumbbell curl x 12
Barbell curl x 10
Kneeling push ups x 8

I basically did them in groups of 2’s, 3 sets with 30s rest between exercises.

Session 6 (Monday morning):

Deadlift (10kg + bar) x 15
rest 30 seconds
Barbell fly x 15

Rest 1 min, repeat x 3

Box squats x 20 (15kg db)
rest 30 seconds
TRX pull ups x 8

Rest 1 min, repeat x 3

Dips x 8
Seated side lat rise + seated front lat rise x 10

Rest 1 min, repeat x 3

Session 7 (Tuesday morning):

Cardio – farmers walk + sandbag carry

• Farmers walk handles (25kg each side) + 20kg sandbag + 25kg sandbag x3
• Walking length of mat there and back

Rest 2.5 mins, repeat x 4

DB squat clean 2x10kg
20 mountain climbers

Rest 1 min, repeat x 4

I had issues with my host/server so have been unable to post for a few days.