High knees are back, and the ladder has been rebuilt: 30 seconds flat out with 30 seconds of rest, then 30 more seconds with a full minute to recover. Two rungs, one minute of total sprinting per set - 3, 4 or 5 sets by level.
Compare this card to Day 6 and the progression is plain: the short introductory rungs are gone, and every work block is now the length that used to be the final challenge. Two 30-second sprints on limited recovery ask a different question than one - not how fast you can go, but how much of that speed you can produce twice. The second block, run on legs that only got half a minute back, is where this day's fitness actually gets built.
The standard has not moved: knees to hip height, tall torso, arms driving, quick contacts off the balls of the feet. Resist the urge to bank an easy first block - even pacing across both is the strategy that survives five sets. And if the knees start dropping in block two, that is the moment to fight for height, because it is exactly what today is for.
Thirty-second blocks now - the ladder from Day 6 just doubled its rungs.
Make it Harder: Count your strides in the first block and match that number in the second, every set.
Make it Easier: Split each 30-second block into 15 and 15 with a single breath between them.
