Back from vacation, post sauna and workout i weighed 201.8. This is after taking a 2 weeks of from fasting, but continuing to work out. Hopefully I will be back under 200 after a concentrated week of diet and exercise.

KB warm up, added in the new stuff I learned from Brad. So called “pillar prep”

10 reps back squat @ 135

5,4,3,2,1,1,2,3,4,5 @  225 minimize rest

10 @ 135

2000m row, this was ugly only the first 1500 was worth anything

.75 mile walk at 13% incline on treadmill (was able to get my heart rate up to 180)

ab wheelies and crunchies