High intensity exercises

:muscle: Warm-Up Exercises
- Arm Circles (10 in each direction) OYO
- Side-Straddle Hop (SSH / Jumping Jacks) IC x 15
- Gross Pickers IC x 15
- Imperial Walkers IC x 15
- Hillbillies IC x 15
- Windmills IC x 15
- Moroccan Night Clubs IC x15

Phase 1: High-Intensity Circuit
- Format: 2 Rounds of 6 exercises, with a fixed time (30 seconds work / exercise).
- Timing: Use a timer for 30 seconds of work for each exercise, followed by a brief transition (e.g., 10-15 seconds rest).
- Round 1 & 2 Exercises (30 seconds each):
1. Merkins (Push-ups)
2. Jumping Squats
3. Mountain Climbers
4. Jump Lunges
5. Burpees
6. Glute Busters
Phase 2: Descending Repetition Ladder
- Format: Perform 3 exercises in a ladder format, starting at 10 repetitions and decreasing by 1 rep each round until you reach 1 rep of each exercise.
- Starting Set: 10 reps of each
- Ending Set: 1 rep of each
- Ladder Exercises:
1. Burpees
2. Dive Bombers or Dive Push-ups
3. Jumping Lunges
Phase 3: Short Sets & Finishers
This phase consists of three short, distinct mini-circuits, each performed once.
Circuit A (5 Reps Each)
- Perform 5 repetitions of each exercise (moving front and back for the crawl):
- Bear Crawl (5 steps front and 5 steps back)
- Cross Climbers
- In and Out Merkins
Circuit B (10 Reps Each)
- Perform 10 repetitions of each exercise:
- Glute Busters
- In and Out Squats
- Criss Crosses
Circuit C (5 Reps Each)
- Perform 5 repetitions of each exercise:
- Side-by-Side Squats
- Jumping Burpees
- Pendulum Swings

§ Breathing Exercises (couple of different exercises)

11/25 - Swamp 50 BD celebration
11/27 - Wild Turkey Trot
11/29 - Steel Town Anniversary

s, yes!