ACF – July 15, 2019

Notes:

“Brehm”
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Great workout for many people to try to do as it’s written especially if you have some of these skills and the base level strength. Chipper vibe should have you pushing the pace with the workout and being smart with the movements you know will take some more out of you. For some this will be the back squat (which should come from a rack), and others the HSPU. Keep the sets reasonable and avoid muscular failure. Push hard on that last row and go for it!

Optional Accessory:

15 Kettlebell Ground to Over Shoulder (100/70)
30 GHD Sit Up
15 Kettlebell Ground to Over Shoulder (100/70)

Midline:
If you don’t have a sandbag or dball sub out a double KB clean for this one. Try to use loading that will accumulate to the same as you would use for the listed object. Be smart with the GHD Sit Up and if you aren’t used to this overall volume cut the reps down. Otherwise go for it and keep a strong and steady pace on that dball.

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