You may make up anything you missed already this week, or do Friday/Saturday if you know you’re going to miss that.
Get a really good stretch, and then get a little loose on the bike and rower, and get our your kettlebells.
32:00 EMOM at an easy aerobic pace
A :30 for bike cals
B: :30 for row cals
C: :30 side plank (alternate rounds)
D: Up and back famer’s carry with something just heavy enough to make you brace.
Spend 15:00 rolling or stretching anything that is really sore.