Day 11
Complete everything by the end of the day. Tap a box each time you finish 10 reps.
0 of 280 reps logged
100 overhead punches
0 of 100 done
100 punches
0 of 100 done
40 shoulder taps
0 of 40 done
40 reverse angels
0 of 40 done
Day 11 repeats the shape of Day 3 with the punch counts doubled: 100 overhead punches, 100 punches, 40 shoulder taps and 40 reverse angels. The two floor exercises have not moved, which puts the whole increase on the boxing half of the card.
That split is worth noticing. Punches are cheap per rep and the shoulders adapt to them quickly, so their numbers can climb fast. Shoulder taps and reverse angels ask for more per rep and hold their ground at 40. The result is a card that gets meaningfully bigger without any single exercise becoming a slog. It also changes the balance of the day: overhead punches now match straight punches at 100, so the vertical and horizontal shoulder work carry equal weight instead of the straight punch dominating.
Guard stays up between punches and the fist comes back to the cheek every time. Rotate through the hips on straight punches and keep the ribs down on overhead ones. In shoulder taps, move slowly enough that the hips do not rock - a rushed tap is mostly momentum. In reverse angels, keep the hands off the floor for the entire sweep, and if the arms start resting down mid-box, cross the box off and come back to the rest later.
The punches doubled while the floor work held steady, and the day is bigger for it.
Make it Harder: Sweep the reverse angels slowly enough that a single rep takes a count of four.
Make it Easier: Take the punch boxes seated and keep the guard and rotation exactly as drawn.
