17% Rest

Backblast: 17% Rest Where: #ao-ad-astra When: 06/18/26 0530 Q: Waco PAX: Wreck-It, Farmers Only, Dizzy, Casio, Big Toe, FNG

Warmup:

• Arm Circles - 5x5x5x5
• Piano Man - 5x4cnt
• SSH x 10

The Setup: A set consists of 6 minutes.

• 4 x 1 min of continuous exercise
• 1 min run
• 1 min rest

A round is 3 sets:

• Upper / Full Body
• Lower / Legs / Back
• Mary

The Thang: After the warmup, complete two rounds. Finish time with PAX-sourced exercises.

Round 1:

Set 1

• Blockees
• Curls
• Thrusters (subbed for Burpees)
• OH Press

Set 2

• Squats
• Dead Lift
• Prisoner Get-Ups
• Side Dead Lift (one hand hold coupon, bend at the waist sideways to touch coupon to ground, back up) 30 seconds a side

Set 3

• Flutter Kicks
• Heels to Heaven
• Dead Bugs
• WWIII Situps

Repeat for Round 2.