Make Up Day // Recovery
Optional: Not for Time, and at a Controlled Intensity:

50/40 Calorie Ski Erg
75/60 Calorie Row
100/80 Calorie Assault Bike

On the 0:00, and every 5:00 thereafter until workout completion
5 Strict Toes to Bar
10 Kettlebell Swings
20 Banded Good Mornings
30 Banded Pull-Aparts

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

--- Upper Body ---

1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

--- Lower Body ---

1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ|
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y