Day 6 upgrades the Power HIIT formula. Three 20-second blocks: push-up + shoulder taps, punches, and then the full sequence - push-up + shoulder taps + jab + cross - at 3, 4 or 5 rounds. The floor and the fight are no longer separate places: the final block has you striking the moment you are up.
The shoulder tap is the clever addition. After each push-up, tapping one shoulder with the opposite hand in plank means three points of contact instead of four, and the core has to fight rotation to keep the hips level - which is the same anti-rotation strength that keeps a punch straight. The third block then adds the most combat-relevant skill on the card: getting off the floor fast and being ready to strike immediately. Push-up, tap, rise, jab, cross, back down - a complete story in one interval.
Widen the feet slightly in plank to steady the taps, and tap without letting the hips sway or dip. On the standing punches, set the feet before firing - explode up from the floor, but land organised, then let the jab and cross turn from the hips. Keep the transition smooth rather than frantic: the fastest way up is the one that does not require a balance correction at the top.
Floor to fists in one breath - that transition is this program's signature move, and today it makes its debut.
Make it Harder: Tap both shoulders twice after every push-up before moving on.
Make it Easier: Skip the shoulder taps and keep the push-up + jab + cross sequence.
