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Only the guy who isn't rowing has time to rock the boat.
Jean-Paul Sartre

Buy-in: PVC Pass thru, PVC OHSquat, Burgener Warm up, MMM Mobility Warm up

KB Skill

1 arm swing 24kg R/L

CFE WOD
Row 1000
21 Backsquat 115#
Row 750
15 Backsquat 75#
Row 500
9 Backsquat 65#

Running from room to room, changing weight and working in between another lifter...not bad all things considered!
Rx 13:31

Cash-out: PT Grinder Cool Down (yoga frog, downward dog, plie squat)

Hump Day

Oh! Feeling the last couple of days. Good work, but I am going to vary schedule, too hard to try to squeeze in the work with so much going on today. Great time to recover and take a light day, resume tomorrow ;).

Strength - off
CFE - off

KB Workout
6am
Buy-in: EMOM - 2 RNDS
15 Jumping Jacks
10 Push ups
15 Mtn Climbers es
15 TRX rows
10 Air squats

WOD
6 RNDS - 12kg
3 Press es
6 Ball Slam
9 Tactical Lunges
12 OHSwing

PT Grinder yoga cool down sequence

Nutrition:
Increase water intake 1 hour before WOD.