| Monday | Born Survivor Training 33 1/3 | Last push to prep for Born Survivor with four rounds of six relevant exercises | Max tyre flips (45s)
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| Tuesday | Burn and chill | Ascending - descending accumulator and full body stretch | Get ups (30s)
| Repetitions
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| Wednesday | Pays to be a winner | Two sets of three exercises done in teams of three | Farmers carries (lengths)
| Repetitions
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| Thursday | Lift it - slam it - skip it - pull it | Four rounds of upper lower and cardio - 3 times through on 2 exercises per round | Deadlift | Weight (kg) |
| Friday | Friends Till The End | 30 minutes to work through descending volume of sets of five groups of exercises | Max pull ups and push ups | Repetitions |
| Saturday | Reducing rest times | Full body work out with reducing rest times | Romanian deadlifts (50s) | Repetitions
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