20 minute recovery WOD:
1 min assault bike legs only.
40 double unders or 75 singles.
20 hollow rocks (or any core movement of your choice).
1 min assault bike arms only. 200m run/jog.
If you've taken days off this week and want to dial it up see below:
20 min AMRAP.
1 min assault bike sprint.
40 double unders or 20 jump tucks.
20 toes to bar.
40 wall balls.