A) Open Gym
Grab a coach, work on a skill, make up a workout, etc.
or
B) 30minutes low and slow
3:00 row/bike/800m run
15 KB DL
12 russian KB swing
9 kB OH WALKING LUNGES / leg (18 total)
or
C) IGT
8 rounds
100m run
8 ring row
8 push ups
rest walk :30-1:00