Optional rest day.
Make up workout from beginning of week.
20 min easy effort row/jump rope/run + gymnastics play work.
One example of a good “Active Recovery Day” session comes from CrossFit Endurance
Strength & Conditioning Recovery
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.