Day 39 alternates 10 jumping Ts with 10 arm circles, five times through, for 50 of each per set, then 2 minutes rest between sets. Jumping Ts jump the feet apart as the arms lift straight out to the sides to shoulder height; arm circles hold the arms in that same position and draw small circles, 5 forward and 5 back in each block.
The two exercises share a position, and that is the whole idea. The jumping T lifts the arms to a T ten times, then the arm circles keep them at the T for ten reps of small movement, then the jumping T starts again. The arms are effectively at shoulder height for the entire set, sometimes moving up and down to get there, sometimes circling once they are there. Fifty jumps per set keep the pulse up; a hundred arm reps per set keep the shoulders under load. Legs light, shoulders busy.
Stop the arms exactly at shoulder height on every jumping T and keep them straight. Go straight into the arm circles from the last T without lowering the arms. Keep the circles small and level, and change direction cleanly at 5. Land the jumps softly with the knees soft; the legs are here to keep the heart working, not to get sore.
The arms come up to shoulder height in the first rep of the set and, ideally, never come down.
Make it Harder: Keep the arms at shoulder height through the whole set, including the moment between blocks, never lowering them until the rest begins.
Make it Easier: Cut the arm circles to 3 in each direction and keep the jumping Ts at 10.
