Day 3 opens the punch days with a burpee. The circuit is 10 burpees followed by 20 punches, 20 overhead punches and 20 punches - four exercises straight through, 2 minutes rest, 3, 5 or 7 sets by level. It is the first of five punch days in this program, and they all share the same closing three exercises.
The burpees come first, which changes them: instead of finishing a circuit on tired legs, you start it with ten drops to the floor and ten stands, and the punching begins with your heart rate already high and your arms already having pushed you up ten times. Punches come from a boxing stance with the hands up in a guard - extend one arm straight forward, snap it back, then the other, 10 per hand. Overhead punches use the same stance and drive the fist straight up. Bracketing the overhead block with two rounds of straight punches means the shoulders work for 60 reps without a break, and after ten burpees those shoulders are not starting fresh.
Get the chest to the floor and stand fully on every burpee. Punch with the whole body - a slight turn of the hips into every straight punch, full extension, hand back to the chin. Overhead punches straight up with the shoulders down. Keep the knees soft and stay light on the balls of the feet through the punches; the legs should still be bouncing even though the burpees are done.
Ten burpees to open and sixty punches to follow - the arms drop you, lift you and then throw sixty more for good measure.
Make it Harder: Turn the last punch of every block into a burpee - punch, drop, stand, back to the guard.
Make it Easier: Do 6 burpees instead of 10 and cut each punch block to 14.
