Day 18 adds flight. The Speed Work structure runs 10 seconds of high knees, 20 seconds of speed bag punches, 10 seconds of jump knee tucks and 20 seconds of speed bag punches again, at 5, 10 or 15 rounds. The jump knee tuck is the only genuinely airborne exercise in the whole program, and it shows up here for a reason.
That reason is what it does to your heart rate. Ten seconds of maximal jumping - knees driven to the chest mid-air - spikes the pulse harder than anything else on these cards, and the very next interval demands fast, precise hands. That is the drill: hand speed on a redlined engine. The high knees at the top of the round are the gentler version of the same idea, a warm spike before the full one, with speed bag rotation absorbing both.
Land every jump softly - toes first, knees bending to swallow the impact - and drive the knees up toward the chest rather than kicking the heels back. Reset in a breath and go again; ten seconds only fits a handful of jumps, so make each one count. In the speed bag intervals, the test is posture under fatigue: elbows high, fists circling at forehead height, even while your lungs lobby for lower arms.
Ten seconds of flying, twenty seconds of fast hands - speed work just discovered altitude.
Make it Harder: Tuck the knees higher on every jump - aim them at your chest, not your waist.
Make it Easier: Swap the jump knee tucks for fast bodyweight squats and keep everything else as written.
