For 30-40 minutes @ 70-80% effort (respect that limit ? be smart) The purpose is to recover, not train hard?Move through stuff like Rowing, Running, AirDyning, Jump rope skipping, Crawling, SkiErging and similar.?Every 2 minutes, do 3-5 reps of something that can be done somewhat fast and that makes you feel strong.?E.g. light push presses, box jumps, Russian swings, Wall balls, Hang Power Snatch, Target burpees, Jump over box/hurdle, TTB and similar.?AVOID: taxing kipping stuff, full range olympic lifts, anything that gives you the slightest feeling of lactic acid.