What is your excuse?

Staff Sgt. David Flowers, of Detachment 3, 366th Training Squadron, box squatting in his CrossFit workout at Eglin Air Force Base, Fla. The explosive ordnance technician was officially returned to duty in June after he lost his right leg and suffered major damage to his left leg in a land mine explosion in Afghanistan in 2009. In August, he begins training to be an EOD instructor at the Navy EOD School. (U.S. Air Force photo/Samuel King Jr.)

Every weak, out of shape person has an excuse about why and how they got that way:  time limitations, genetics, age, etc.  I guarantee you your excuse isn't good enough.  This article illustrates someone who has a legitimate excuse, but chooses not to use it. 

Warm Up:

- Jump Rope

- Dynamic Joint Mobility

- Samson Stretch

- Barbell Thrusters:  45x6, 135x4, 225x2

Strength Work:

Front Squats (1 rep at 75% and 85%, then max reps at 95% of 340):

- 255x1

- 290x1

- 323x1- I wanted to get at least a double here, but I held my breathe too long coming back up and got really dizzy!

Shoulder Press (1 reps at 75% and 85%, then max reps at 95% of 220):

- 165x1

- 190x1

- 209x2

1-Arm Kettlebell Press (30 reps in as few sets as possible):

- 70 lbs KB x8, 7, 6, 5, 4

Conditioning:

1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score:  330 reps.  I'm making progress!  The test is next week so this is my last practice run.