The final day runs everything at week four's full rate: 30 seconds each of high knees, shoulder taps, punches, high knees again, plank walk-outs and punches, with one jump squat between every exercise - 3, 5 or 7 sets, 2 minutes between, one last time.
It is Day 16's card with the training wheels removed: back then, only the high knees ran at 30 seconds; today every interval does, floor work included. Thirty seconds of plank shoulder taps is a genuine core test, thirty of walk-outs a full-body circuit hiding inside one exercise - and the session deliberately samples the whole month: the sprint work, the plank work, the boxing, the connective jump squats. Everything the program taught, on one card, at its highest dose.
Finish the way the month taught you: knees at hip height with no fading, hips level through every tap, walk-outs long and controlled with a real fold at the hips, punches sharp to the last bell. Land the connective jump squats soft. And whatever level you started this program on, notice which level you are finishing it on.
Thirty days ago, twenty seconds felt long - today you close the program holding thirty-second intervals like you own them, because now you do.
Make it Harder: Treat your last set as a benchmark: count every rep of every interval and write the numbers down for round two.
Make it Easier: Finish at Level I - three sets at full honest speed is a proper finish line.
