Day 17 runs three rows of 40 high knees and 10 jumping jacks, and changes only the third slot. The circuit is 40 high knees, 10 jumping jacks, 5 jump squats, 40 high knees, 10 jumping jacks, 10 jumping lunges, 40 high knees, 10 jumping jacks, 5 jump knee tucks - one pass per set, 2 minutes rest, 3, 5 or 7 sets. The first two slots of every row are the treadmill; the third is the hill.
It is Day 5 rebuilt with the finishers reshuffled. There, every row ended on jump knee tucks; here the tucks only close the last row, with jump squats finishing the first and jumping lunges the second. The order is a progression in miniature: the squat is the simplest jump, the lunge splits it one leg at a time, and the knee tuck demands the most height and the most core. Each arrives after 40 high knees and 10 jacks, so the legs meet every power move already breathing hard. A set adds up to 120 high knees, 30 jacks and 20 jumps of three different kinds.
High knees at 40: stay light, stay tall, knees to hip height every rep. Jumping jacks are the recovery slot - keep them full but use them to settle the breathing before the jump. Jump squats to depth, 5 total. Jumping lunges 10 total, five per leg, low back knee. Jump knee tucks: jump first, then pull the knees up, and land ready for the next.
Three different jumps at the end of three identical rows - the high knees are the same every time, but what waits after them is not.
Make it Harder: Double the third slot in every row: 10 jump squats, 20 jumping lunges, 10 jump knee tucks.
Make it Easier: Take 20 high knees per slot instead of 40 and do the knee tucks as standing knee raises without leaving the floor.
