Some more alternatives exercises for week five:
Warm Up (5 minutes)
Main (20 minutes).
1. Seated Leg Press (240 x 8, 8, 8)
2. Handwalking (1, 1, 1)
3. Golfers Elbow Drumstick Rotation (12)
4. 5-Way DB Rotator Cuff (10)
5. Wrist Push Ups (12)
It was wet outside and so personal health and safety concerns meant I replaced the pillar jumps with the Seated Leg Press. I hit 240 for sets of 8, but am not sure what the units are (I can't imagine they're kilograms).
I did a handstand lap of the dry pitch (about 30m) to warm up as per usual, and then did three further work sets.