The last day is a ladder, and it closes the way Day 6 opened. The pattern is 10 half jacks, 4 burpees, alternating four times through with no pause - one full ladder for a set, 2 minutes rest, 3, 5 or 7 sets by level. Day 6 paired 4 burpees with 10 climbers; today the burpees are the same and the base movement is upright, so the arms and shoulders come to each burpee block from a jump rather than from a plank.
Half jacks are the jump-out, jump-in without the arms - feet do the work, hands stay at your sides or up in a loose guard. Burpees are the exercise this program is built around: drop, chest to the floor, push up, stand. Four per block, four blocks, and after every four you go straight back into ten half jacks without a pause. Across the ladder that is 40 half jacks and 16 burpees, and because the half jacks are standing, every burpee block starts with a drop from upright and ends with a stand back into jumping - 16 drops and 16 stands in a single set. It is the simplest possible design for a last day: the easiest jump in the program and its hardest exercise, alternating until the set is done.
Keep the half jacks a real jump out and in through all four blocks. Burpees to the floor and all the way up on every one of the sixteen - a burpee that shortens on the last day is a burpee that shortened on the day it mattered most. Go from the fourth burpee straight back into the half jacks; the ladder ends when the eighth block ends and not before.
Sixteen burpees and forty half jacks to finish - the program started you on the floor with climbers, and it lets you finish standing up between the burpees.
Make it Harder: Add a jump at the top of every burpee and run the ladder at Level III regardless of the level you have been doing.
Make it Easier: Do the burpees without the push-up - drop to plank, bring the feet in, stand - and keep the counts as written.
