Day 15 is Power Burn with punches on every corner and in the centre. The circuit is 20 punches, 20 push-ups, 20 punches, 20 jump squats, 20 punches, 20 jump squats, 20 punches, 20 plank walk-outs, 20 punches - one pass per set, 2 minutes rest, 3, 5 or 7 sets. A hundred punches per set, with a different kind of work between each round.
The card is a boxing round with strength drills cut into it. Punches keep the shoulders and heart rate up between push-ups, jump squats and plank walk-outs, and each of those three is a full 20: push-ups for the chest, jump squats for the legs - 40 of them per set, the highest jump squat count on any circuit day - and plank walk-outs to finish. The walk-outs are new: from standing, fold down, walk the hands out until you are in a full plank, and walk them back in to stand. Twenty of those after everything else is a test of the shoulders and hamstrings at once.
Punches: 20 total alternating, hips turning, guard hand up, no arm-only throws. Push-ups full range with the body in one line. Jump squats to depth, soft landings, and do not let the second round of 20 get shallower than the first. In plank walk-outs, keep the legs as straight as the hamstrings allow on the fold and make sure the hands reach a true plank - shoulders over wrists - before walking back.
A hundred punches around forty jump squats and twenty walk-outs - the arms keep the tempo while the legs pay the bill.
Make it Harder: Put a push-up at the far end of every plank walk-out.
Make it Easier: Take the jump squats as regular squats and do 10 walk-outs instead of 20.
