Wed was an off day. Sore and kranky; just stretching and bitching. Went to bed early after a good nap.
Thursday was the first two a day I've had in a while. First workout was the following done three rounds:
10 Goblet squats with the 40lb bell
10 TRX body rows
20feet up push ups
20 two handed swings
10 bench flies 30 lb DBS used
10 bench triceps extensions
15 hanging knee tucks
Then, had to go be a dad. After kids in bed, went for a 5k run, nice and flat.