Optional easy pace cardio for today
Pick 2 machines from these
Air bike, Row, Ski , Run, Bike erg/ watt bike
then do : 5-4-3-2-1 minutes of each machine alt time.
Perform 20-30 du's and 10-15 abmat sit ups after finishing 5/4/3/2/1 min round of 2 machines.
you will do du's and abmat sit ups total 5 times.

Purpose is to go with 60-70% effort the whole
session and recover your body, make solid
aerobic pace workout.

Other option for cardio is to go outside and do:
12-15 rounds (36-45 mins)
1 min fast walk + 1 min jog + 1 min light run

Midbody work after "run"
3-4 rounds
15-20 sit ups
20-30 russian twists (bodyweight, feet off the ground)
10 supermans
rest 1 min

Mobility drills
2+2 min couch strech
2+2 min banded overhead strech
2+2 min calf/achilles strech against wall / rig
2+2 min wall pec strech