Day 29 puts plank shoulder taps on both sides of the run. The circuit is 20 shoulder taps, 20 high knees, 20 shoulder taps and 20 climbers - straight through for a set, 2 minutes rest, 3, 5 or 7 sets by level. It runs to the layout of Day 23 with the two floor exercises swapped: shoulder taps on the outside, climbers as the finisher, high knees still in the middle.
Plank shoulder taps open: high plank, one hand lifts to tap the opposite shoulder, then the other, 10 per hand, hips still. High knees between them stand you up and get you running for 20 reps. Then a second block of shoulder taps on shoulders that have already held one, and finally climbers - the same plank, but the knees driving toward the chest at speed, 10 per leg. Where Day 23 asked the shoulders to run first and hold still last, today asks them to hold still first and run last, on the second-to-last day of the program, with 60 of the 80 reps in plank.
In shoulder taps, keep the hips from swinging - widen the feet, slow down, and think of the trunk as a table that must not tip. High knees fast and high in the middle. Climbers with the hips low and the shoulders over the wrists, driving the knee toward the chest. Take the second between exercises to set each plank properly.
Tap, run, tap, climb - the penultimate day kept your hands on the floor for sixty of eighty reps, and your shoulders counted every one.
Make it Harder: Lift the opposite foot an inch off the floor as each hand taps the shoulder - two points of contact instead of three, for one beat.
Make it Easier: Replace the second shoulder tap block with a plain plank hold for a 20-count and keep the climbers as written.
