It is with a heavy heart that I share the news of the passing of one of our own. Sundan “Sunny” Bradbury passed away last Friday. There wasn’t a single person that could say a bad word about Sunny. The guy was always full of life, helpful, and kind to all he met. I remember the first time I met him and Heather when they came in for a class at Joint Strike and Sunny treated me like we had been friends for years. You couldn’t help but smile when you were around him.

With Heather’s permission, I’d like to share the below post from the other day along with the info for Sunny’s Celebration of Life this Saturday. If you are able, please come out.

From Heather:

“My husband was an amazing man who has touched so many lives. He was my hero, treated me like a queen everyday and I loved him so hard it hurts. We were opposites in so many ways but there’s no question we were a prefect match. I may have preferred to mostly keep to myself, but he loved everyone he met and without even thinking would offer help to anyone and everyone.

Please come celebrate his life with us this Saturday July 3rd at 6:30pm
15880 W. Cactus Road
Surprise, AZ 85379.
Everyone is welcome, Sunny never knew a stranger, everyone was a friend”

Rest easy, Sunny. We got your family’s back.

Coach D

Pic courtesy of Readers Digest.  The Combat Pt tent will be closed for the AETC Family Day in conjunction witht he 4th of July weekend.

Warmup:

10 Cal on Bike

Walking Lunge 30’

Inchworm 30’

Straight-leg bear crawl – 30’

Heel2Toe 30’

30 sec hollow hold

5 hollow rocks

Super Squat Hip Sequence –  See video below (courtesy of Mobility WOD)

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

3X5

Increase weight ea set

Video courtesy of Train FTW.

Next go at Back Rack Reverse Lunge this cycle. By now, you’ve felt the different control you’ll need for these compared to back squat.  Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.  Sets drop to 3, so go heavier per set than the 5X5 week

WOD:

EMOM for 16 Min:

Min 1 – :45 Max Calorie on Bike

Min 2 – :30 Reverse Sit Ups*

Min 3 – :45 Right Side Plank

Min 4 – :45 Left Side Plank

Score = total Cals + total reverse sit-ups + 1 rep for each successful 45 second side plank

*For reverse sit ups – lay down on the ground and hold a 15/10# plate locked out like the top of a bench press.  Then, raise legs up until the hips come off the ground.  Try to keep the feet right off the ground at the bottom of the move.

Cool Down:

Couch Stretch – 2 Min per leg

Iron Cross hold – 1 Min per side