If you are coming to the gym everyday and following the programme today is a rest day. Or 20-30 min swim.

Warmup

Strength

Back squats

5-4-3-2-1-1

Emom 4 rds

16 min

1 25 push-ups

2 15 oh lunge 95/65

3 20 kb swings 70/53

4 25 hollow rocks