Day 16 returns to the Day 4 challenge and adds twenty: 120 basic burpees with a jump. Same rules - no levels, no timer, split the total into manageable sets and finish it. If Day 4 went in tens, try twelves; if it went in twenties, you now have six of them instead of five. The split is yours, and so is the rest between chunks.
The move is unchanged: hands down, feet jump back to a plank, feet jump in to a squat, jump up. What has changed is you. Twelve days ago this was the first challenge in the program; since then the circuits have put you through hundreds of jumps, planks and climbers, and the extra twenty reps today are there to find out whether that work has landed. The challenge days in this program grow by exactly this kind of increment - not a new exercise, just a bigger number on an old one.
Standards hold across the full 120: flat plank when the feet land back, feet together on the jump in, heels down in the squat, a real jump with a soft landing. Watch the plank in particular as the count climbs - sagging hips are the first thing to go. Rest before the form breaks rather than after.
Twenty more than Day 4 and the same burpee - today measures the twelve days in between.
Make it Harder: Add a push-up at the bottom of every rep, turning each one into a full burpee with a jump.
Make it Easier: Walk the feet back and in, skip the jump, and split the total into sets of 10.
