Day 10 rounds out the first third of the program with an arm circuit: scissor chops at slots one, three and five, with arm scissors, arm raises and chest expansions taking the slots between. One minute of work, one minute of rest, 3, 5 or 7 sets by level - all of it standing, none of it weighted, every second of it earned by your shoulders.
The two scissor exercises are near-twins separated by a detail worth noticing: scissor chops sweep the arms across each other with a vertical chop built in, while arm scissors keep the crossing strictly level at shoulder height. Between and after them, arm raises drive straight ahead from the shoulders and chest expansions pull the arms wide open, finishing every rep with the shoulder blades squeezing together. The common denominator across all six bursts is altitude - the arms live at shoulder height for the entire minute, and that sustained hold underneath the movement is where this session quietly does its real work.
Keep both arms level through the chops and scissors, alternating which arm crosses on top, and make the sweeps wide and continuous rather than short and choppy. Arm raises go to shoulder height with straight arms and come back down with the same control. In chest expansions, the squeeze between the shoulder blades at the end of each rep is the entire point - reach it every time.
A minute at shoulder height, ten days in - your arms now know exactly how long sixty seconds is.
Make it Harder: If your arms drop below shoulder height at any point in the minute, that set's last burst restarts.
Make it Easier: Run one set fewer than your level and let your arms hang and recover fully between sets.
