The last card is four holds, 2 minutes each, 2 sets. Arms straight out in front, arms straight overhead, arms out to the sides, and the chest squeeze - each held for 2 minutes, 2 sets in total with 30 seconds rest between sets and 30 seconds between positions, every position completed for both sets before the next begins. Sixteen minutes of holding. No reps, no circles, no clenching: the program ends the way its hold days have been pointing all along.
Day 15 ran these four positions at 30 seconds for 3 sets; Day 30 runs them at 120 seconds for 2. The order is Day 15's too - front, overhead, sides, squeeze - so the hardest hold comes second on fresh shoulders and the squeeze finishes with the arms close to the body after three positions of reaching away. Four minutes in each position, in two pieces. Everything the program built - the tendon strength of the hold days, the shoulder endurance of the circuits, the grip of the clenching - is spent here, and there is nothing to add to it but the second set.
Front: parallel, locked, palms down. Overhead: beside the ears, shoulders down, elbows straight. Sides: level, straight, lifted back every time they sink. Squeeze: hard, steady, breathing. Two minutes is long enough for every position to negotiate at least once; hold the line each time. When set 2 of the chest squeeze ends, the program does.
Sixteen minutes of stillness to finish - thirty days of arms of steel, measured in the one unit the program counted most: time held.
Make it Harder: Note which hold gave out first and hold that position a third time at the end - the finale gets to name its own weakest point and then work it.
Make it Easier: Make set two the shorter one - 2 minutes per position in the first set, 1 minute in the second.
