Day 7 alternates 20 seconds of punches with 10 seconds of push-up + shoulder taps, four times through per set - at 3, 5 or 7 sets by level, with 2 minutes between sets. The pattern is boxing rhythm applied to a workout: work the hands, then drop and pay for it.
The pairing is a slow ambush. Punches feel like the easy half - until a few hundred of them have the shoulders burning from the inside, at which point the 10-second combination intervals collect: a full push-up, then a hand to the opposite shoulder with the hips locked level. Ten seconds only fits three or four of those cycles, but they land on pre-fatigued shoulders every single time, which is the entire point of the order.
Punch with a guard: fists return to the chin, shoulders stay down, hips do the rotating. In the combination, finish the push-up completely before the tap - chest down, arms locked out, then touch. Wide feet in the plank buy stability; a sagging or piking hip line sells it.
The punches soften the target and the push-ups finish the job - Day 7 is a one-two combination wearing a timer.
Make it Harder: Take two shoulder taps - one each side - after every push-up.
Make it Easier: Shadow-box the punch intervals at half pace and treat them as moving recovery.
