Day 29 is the last Power HIIT, and it closes a circle that opened on Day 2. Three 20-second blocks: push-ups, hooks, and then the fusion - push-up hooks, where you press up from the floor, rise to your stance and throw a hook with each arm before going back down. Levels run 3, 4 or 5 rounds.
Four weeks ago push-ups and punches shared a round but took turns. Today they become one exercise. The push-up hook is the program's floor-to-strike transition in its final form: the press-up flows into the stand, the stand flows into the pivot, and the two hooks land off legs that just finished pushing the floor away. The middle block of standing hooks is there as the reference - crisp, planted, Day 10's angles at full quality - so the hybrid block has a standard to be measured against.
Full-depth push-ups in block one, all the way to the final rep. Standing hooks with the elbow at shoulder height and the same-side foot pivoting - power from the turn, not the arm. In the hybrid, rise smoothly, set the feet, left hook, right hook, and return to the floor under control: the goal is a seamless loop, not a scramble. Smooth is what four weeks of this transition were for.
Push-up and punch walked in separately on Day 2 - they leave the program as a single movement.
Make it Harder: Sneak a jab + cross in before the hooks on every rise - four strikes per trip off the floor.
Make it Easier: Spend the hybrid block on push-ups alone and let block two carry all the hooks.
