Day 3 changes the rules. This is a straight sets day, not a circuit: do 24 split squats for 5 sets with 30 seconds rest between sets, rest 60 seconds, then 12 calf raises for 5 sets the same way, then 12 deadlifts for 5 sets, then a single 60-second squat hold, then 12 push-up shoulder taps for 5 sets. Each exercise is finished completely before the next one starts. The card carries no levels today; the set count is the set count.
The split squat is 12 reps per leg inside the 24: one foot forward, one back, sinking straight down until the back knee nearly touches. Calf raises then load the muscle that carries you through every hop and crawl in the program. The deadlift is done with the hands behind your head, hinging at the hips until the torso is level with the floor and standing tall again, hamstrings and lower back doing the lifting without a bar in sight. The squat hold parks you at half depth with the arms forward for a full minute, and push-up shoulder taps close with one push-up followed by a hand to the opposite shoulder, plank steady throughout.
Keep the front shin vertical in split squats and the weight through the front heel. Calf raises travel all the way up and all the way down. In the deadlift keep the back flat and the knees soft; the movement is a hinge, not a bend. Pick a squat hold depth you can defend for 60 seconds without the knees drifting inward. On shoulder taps, the hips do not rotate as the hand leaves the floor.
Set after set of the same exercise is a different kind of patience than a circuit asks for, and Day 3 is the first time this program asks for it.
Make it Harder: Slow every split squat and deadlift to a 3-count on the way down.
Make it Easier: Run 3 sets per exercise and halve the squat hold to 30 seconds.
