20th November (Day 8)
Single Handed Active Hang w Rope – 6 x 5 secs, 5 x 10 secs
Side Plank w Raised Feet – 20 secs, 3 x 30 secs per side (+5kg weight)
Oblique Bench ISO Hold – 3 x 30 per side
Rowing Machine – 1000m (2 mins rest) in 3:54.4, 3:56.1
22nd November (Day 10)
Band Supported Full Flag – 10 secs, 5 secs
Band Supported Tucked Flag – 10 secs
Tucked Flag – 2 x 8 secs
Parallel Bar L-Sit Hold – 6 x 12 secs
Single Handed Active Hang w Rope – 3 x 10 secs, 1 x 5 secs
OHP – 10 x 50kg, 5 x 60kg, 3 x 65kg
23rd November (Day 11)
Back Squat – 2 x 5 x 90kg, 5 x 95kg, 2 x 5 x 100kg
RDL – 5 x 70kg, 5 80kg, 5 x 85kg
25th November (Day 13)
Rowing Machine – 2000m in 7:57.4
26th November (Day 14)
Double Handed Active Hang – BW x 30 secs
Side Plank Raised Feet – 30 secs
Oblique Bench ISO Hold – 30 secs
Single Handed Active Hang – 10 secs, 9 secs
Double Handed Active Hang – 35kg x 30 secs
Full Flag – 2 x 1-2 secs
Tucked Flag w Foot Hold – 20 secs, 20 secs, 15 secs
Side Plank on Bar, Feet Raised – 30 secs, 40 secs