Day 24 doubles the flips. Four 15-second stations alternate face-down and face-up work - climbers, flutter kicks, climbers, sitting punches - with a turn over between each, at 3, 4 or 5 rounds. Day 12 introduced this format; today it returns with fresh cargo in the face-up slots.
The climbers bookend the round for a reason: they are the station that keeps the heart rate tall, so the ab work in between happens breathless - flutter kicks and sitting punches performed the way a fighter's core actually operates, mid-effort rather than fresh. The two face-up stations split the territory neatly: flutters take the lower abs with the legs long, sitting punches take the trunk with the fists working, and the flips stitch it all into one continuous, scrambling round.
Climber standards hold from Day 12 - hips low and level, knees driving to the chest, shoulders stacked over the wrists. Flip fast but arrive organised: the clock does not wait for you to arrange yourself. Flutter kicks stay small and relentless; sitting punches keep the long spine and land every punch with a turn of the ribs, even at the end of the round when the turning is the hard part.
Down, up, down, up - fifteen seconds at a time, your core learns to fight from every position it owns.
Make it Harder: Sprint the second climber block flat out - it is the last one, spend everything.
Make it Easier: Slow the climbers to a controlled march and keep the face-up stations at full effort.
