I’m back. Mostly because I am heavy and need accountability buddies, and also because I joined the SeaLab rowing team. Currently 235 lbs, last week was the heaviest I have ever been and I need to lose weight so I don’t hurt myself running.

Okay done whining, here’s the workout:

Warm up 5 min row

3 x

SL box step ups x 10 each

Banded squat walk

Full stack weighted crunches x 15

3x

15 x pulley bench

10 x incline sit ups w/ twist (20 lb med. ball)

3x

10 x american KB swing (50 lb)

10 x KB squat (50 lb)

10 x SA KB snatch (40 lb)