The last working day of the program runs its most complicated reps. Two blocks at 3, 4 or 5 sets with two minutes of rest: 10 combos of a decline sit-up plus a 5-count hold, then 10 combos of a reverse crunch plus a 5-count hold plus a crunch kick.
That second block is a three-part rep and the only one on any card this month. Face down on the bench, you drive the legs up into the reverse crunch, hold them there for five counts, lower under control, then take the legs through a crunch kick before beginning again - a lift, a hold and a movement inside one rep, none of it with the feet touching the floor. Every element has existed since the first fortnight; assembling all three into a single rep is what makes this the closing session. The sit-up block is deliberately left simple so the second one has room to be as hard as it is.
Keep the three parts distinct - arrive at the top, count the five out, lower deliberately, then kick. Blurring them is how a 5-count quietly becomes a 2-count. Grip the bench firmly and keep the chest down through the whole block. In the sit-up combos, hold upright and controlled exactly as you have since Day 17. And run all ten at one pace: there is no session after this one to save anything for.
A month of separate pieces, finally assembled into one rep.
Make it Harder: Take the crunch kick out fully straight and hold it a beat before drawing the knees back in.
Make it Easier: Run the second block at 6 combos and keep the first block at 10.
