Backblast! Agoge IR workout
AO: Agoge
Q: F3 Phunny (Kip Lowery)
PAX: Rosco P (Rich O’Donnell)
FNGs: None
Count: 2
WARMUP: warmed up with the rest of the Agoge pax
- THE THANG: Tabata training: 40 sec max reps, 20 sec rest
- 3 rounds: merkins, WW2’s, squats (~ 9 total min)
- walk around the building
- 3 rounds: burpees, low slow flutters, lunges (~ 9 total min)
MARY: ~10 min of flow yoga
ANNOUNCEMENTS & COT: with rest of Agoge pax