Thursday — Push + Core (variation)
Week 7 — Density work
Shorter rest periods
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Decline push-ups | 4 × 10 | 75s |
| Diamond push-ups (slow) | 4 × 8 | 75s |
| Pseudo planche lean | 4 × 20s | 60s |
| Dragon flag progression | 3 × 5 | 90s |
| Hanging knee raise (if bar available) | 3 × 12 | 60s |