Rest or recovery (Group Training)

Options today, and pick them based on how you feel about an hour leading up to the session, not how you feel first reading this... 

(1) 

Take a complete rest day (get food in order for the weekend, extra sleep, sun, play, etc.) 

(2) 

Active recovery (MAP 10) 

30 minutes @ a very chill, conversational pace, without breaking: 

300m row, 5 or less damper, low SPM

20m R arm overhead DB carry

20m L arm overhead carry

16 walking lunges

FLR - 30 to 60 seconds 

(3) 

If you missed Monday, Tuesday, or Wednesday's session, you're free to make it up (with reservations) 

(4) 

Practice/meaningful training of one of your most outstanding FF testers