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