AO: f3rollingstone
Q: Pox
PAX: chachif3, TriLam, Vespa-Odell, Pox
FNGs: None
COUNT: 4
WARMUP: pox led
THE THANG: Hills Bells
For time
8 sets
Each set starts with 50m hill sprint, 10 American Kb swings, and sprint down the hill
Do 2 of each exercise set in any order for a total of 8 sets (remember to do hill sprint before each set)
– 8 pullups (sub bands of ring rows)
– 8 plate squats (15)
– 8 slamballs
– 8 shoulder to overhead (155/ 85)

MARY: band shoulder and hip mobility sequence
ANNOUNCEMENTS: see thread on community health center help
COT: prayers offered

Light numbers after a record APFT, must have been a lot of recovery needed, but not for the fantastic four. Great to have y’all out to the PoxBox.