Day 16 smuggles week four into week three. The pattern per set: 30 seconds of high knees, 10 of shoulder taps, 20 of punches, 30 more seconds of high knees, 10 of plank walk-outs, 20 of punches - with one jump squat between every exercise, at 3, 5 or 7 sets by level and 2 minutes between sets.
Those 30-second high knee intervals are the first of their kind in the program - half again longer than anything before them, and a deliberate preview of the final week's clock. The 10-second floor visits work as pivots: quick plank shoulder taps the first time through, then plank walk-outs - fold at the hips, walk the hands out to a full plank, walk them back and stand - which stretch the whole back line while the heart pounds. The punches on either side keep the hands busy and the recovery honest.
Settle into the 30-second high knees a notch below your 20-second pace - they should still hurt, just for longer. In the walk-outs, keep the feet planted and take the hands all the way out to a full plank before returning; the drawing folds deep, so let the hamstrings have their say. Punches stay sharp, and the connective jump squat stays real: full crouch, full jump.
Consider Day 16 a postcard from week four - the 30-second intervals arriving early to introduce themselves.
Make it Harder: Keep the legs dead straight on every plank walk-out.
Make it Easier: Walk the hands out only halfway before walking back.
