Rest day - what did you do?

Warm Up
3 rounds
1:00 rowing
5+5 alt leg bodyweight "RDL" keep balance
5 inch worm with push up
5+5 upright row
10 db power clean&jerk alt hand
4 single arm devils press
12 weighted russiant twists with dumbbell, controlled!
then after 3 rounds some wrist / front rack mobility

shoulder & Th mobility

3 rnds for quality
5/5 band resisted book opener
5/5 push up pos. one arm snow angel
8/8 KB halo

KB windmill 3x5/5

3 rnds:
8/8 mountain climber
3/3 scorpion
8/8 KB teapot

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB hip thrust
20s starfish plank hold / per side
20 leg lift over KB

e2m x 6: (alt. A & B)
A)
15/12 cal ski
15 DKB dl

B)
15 box jump / step up
30 flutter kicks

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Foot Massage with ball
MIN 2 - :25/:25 Calf roller
MIN 3 - :50 Child's Pose

Bonus Cardio Party

Zone2 Cardio - 10 sets
3:00 Bike
1:00 Burpee
1:00 Situps
1:00 Lunges

Cool down
2-3 min light cardio
1-2 min hamstring strech
1-2 min fore arms streching
1-2 min tricep strech

3 RFT:

150m Run
20 Box Step Overs
20 Hang DB Snatch

OPTIONAL COOL DOWN

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly