Day 8 opens week two with the same legs as Day 2 and a floor finish. The circuit is 20 high knees, 10 jump squats, 20 high knees and 10 climbers - straight through for a set, 2 minutes rest, 3, 5 or 7 sets by level. Where Day 2 ended with jumping lunges, today ends on the floor.
High knees open and return with jump squats between them - squat to the floor, jump to standing, ten times - so the front half of the circuit is exactly what it was on Day 2. Climbers finish, ten of them, five per leg: high plank, alternate knees driving toward the chest. It is a lighter finisher than the jumping lunges by rep count and by impact, but it moves the effort to the arms and core after 40 running steps and 10 heavy jumps, and it means the circuit ends with a drop to the floor and a climb back up rather than another jump.
High knees to hip height, arms pumping. In jump squats, full depth at the bottom, soft landing at the top, no rest between reps. In climbers, keep the hips low and level and drive the knee toward the chest; ten of them go by fast, so make each one full range rather than a shuffle.
The same forty running steps and ten jump squats as Day 2, and then the floor instead of a lunge - two endings, both paid for.
Make it Harder: Do 20 climbers instead of 10 and keep the jump squats as written.
Make it Easier: Turn the jump squats into squats with a small hop, and take the climbers slowly with one foot always on the floor.
