Scott Sonnon's 4x7
Can anybody summarize this program? He's got plenty workouts on youtube of himself doing it. I really like a lot of his stuff, but it's a bit costly. all i can really gather is that it's mostly bodyweight and the weights used are either clubbells or sandbags. there's some sort of progression aspect to making the exercises harder, similar to coach sommer's stuff. there's generally an upper body push, an upper body pull, a jump/pistol/clubbell lunge or squat, a yoga drill, and several combined push-pulls.