Friday 2-1

Recovery Day
warm up with 5min of your favorite monostructural work

spend 10min foam rolling your unhappy bits

reparative work
5x
row 250m
10 sit ups
20 walking lunges
10 toes to bar
20 box step ups
rest 5min

this should be done at a comfortable pace, not for time!

stretch
pick 2 trouble spots and spend as much time as you can dealing with them.