ACF – July 24, 2019


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

This one is a burner. Reasonable reps and weight that should allow you to keep a high and consistent pace. Start steady from the beginning and see if you can let the pace build throughout. If you are looking to catch your breath somewhere try a quick pause on the top of the box for the box jump or having the burpees be methodical but steady.

Optional Accessory:

3 Sets on the 3 min
10 DB Deadlift + Arnold Press
Notes: Easy single unders till the next 3 min rolls on the clock.

Some fun meathead work to finish off the day if you choose to. The weight should allow you to get all 10 reps unbroken and take you to near failure, the press portion will often get the toughest. Adjust loading for each set if needed.

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